good flavor. I threw in a can of drained and rinsed black beans too.

Very tasty. To save a few fat calories, I used 1 part Franks and I part chicken stock as a replacement for the butter in the wing sauce. It tastes the same, but came out a little watery. Probably removing the lid from the dish at some point might help that out.

I find this bread is great without the oil. To make a nice light but solid texture, use a starter. I make up a small biga (starter) consisting of 1/4 c cool water, 1/4 teas of yeast, and 3/4 cup wheat/white flour the day before. Mix the biga thoroughly and make a solid ball with it. Put it in a container, seal it, and let it rise at room temp overnight. Prior to starting the next day, use 1/4 cup water to make the biga into a lumpy slurry(tear up the biga in little chunks to make this easier). Make the recipe as is after deducting the ingredients used in the biga and slurry. Hold off on adding salt to the recipe until you have kneaded all ingredients, added the sunflower seeds, and let the dough rise for 1/2 hour. Flatten and stretch dough, sprinkle some salt, fold, knead, and flatten and stretch again, sprinkle more of the salt, re-knead. Do this 2 -3 times. Divide into 2 loaves and shape each for the final rise. Get out a cookie sheet for the rise and bake. Grease the pan or use parchment paper. I made a couple forms for rising a nice round loaf, cut 2 4" high sections of 2-liter soda bottles, spray inside with cooking spray, place dough in each round on baking sheet. Once dough fills out to edge of round, spin round a little to free dough. As dough rises higher in each round, slide the round up a little to expose dough at bottom round. Let it keep rising up until it starts to spill over top. Gently remove round, gently shape up loaves. Cook 350 till loaf temp reaches 190.