Re: chicken broth As a vegetarian, I substitute vegetable broth. My first recipe posted was veggie, so is this one:

Vegetarian bulgur and tofu entree (high in protein and fibre)

Bulgur Wheat, Tofu and Sweet Peppers

125 ml ( 1/2 cup) coarse or medium bulgur

10 ml (2 tsp) olive oil

2 cloves garlic, minced

5 ml (1 tsp) each ground cumin and coriander

1 sweet red pepper, cut in strips

175 g (6 oz) firm-style tofu, cut in cubes to equal 250 ml (1 cup)

80 ml (1/3 cup) water

30 ml (2 tbsp) wine or cider vinegar

0.5 ml ( 1/8 tsp) hot pepper sauce

Half 284 g (10 oz) pkg fresh spinach, washed, stemmed and cut in strips (1 1/4 cups)

2 ml ( 1/2 tsp) salt

Pepper

Place bulgur in bowl and add enough boiling water to cover by 5 cm (2 inches); soak for 20 minutes. Drain thoroughly in sieve.

In large nonstick skillet, heat oil over medium heat. Add garlic; cook for a few seconds. Stir in cumin and coriander; stir in red pepper. Cover and cook for 5 minutes.

Stir in tofu, then add bulgur, water, vinegar and hot pepper sauce; cook, uncovered for 2 minutes or until bulgur is nearly tender, stirring often. Add spinach; cook, stirring for 2 to 3 minutes or until slightly wilted. Add salt, and pepper to taste.

Makes 3 servings.

Nutrition per serving: 217 calories; 9 g total fat; 14 g protein; 1 g saturated fat; 26 g carbohydrate; 8 g dietary fibre; 428 mg sodium.