GOLDEN MILLET
Fix-It And Enjoy-It! Healthy Cookbook
Phyllis Pellman Good
Recipe: Carolyn Spohn, Shawnee, KS
Makes 4 servings
Prep. Time: 15 minutes
Cooking Time: 30-35 minutes
Standing Time: 5 minutes
Ingredients
• 1/2 cup hulled, raw millet
• 1 Tbsp. extra-virgin olive oil
• 1 small onion, finely minced
• 1 clove garlic, minced
• 4 medium carrots, peeled and shredded
• 1 cup low-fat low-sodium chicken broth
• 1/2 cup skim milk
• 1/4 tsp. black pepper
Directions
1. Roast raw millet in heavy dry skillet over medium-high heat until millet begins to turn golden brown. Stir frequently. Remove from heat.
2. Heat olive oil in medium saucepan over medium-low heat. Add minced onion and cook about 3 minutes until soft.
3. Add minced garlic and cook about 2 more minutes.
4. Add toasted millet. Stir to coat with onion/oil mixture.
5. Add shredded carrots, chicken stock, milk, and pepper.
6. Bring mixture to boil. Reduce heat, cover, and cook on medium-low heat until millet is tender and liquid is absorbed, about 20 minutes.
7. Remove from heat and let stand about 5 minutes in covered pan.
NUTRITION
Per Serving
Calories 175, Protein 6g, Carbohydrates 27g, Total Fat 5g, Saturated Fat 1g, Monounsaturated Fat 3g, Polyunsaturated Fat 1g, Cholesterol 2mg, Sodium 92mg, Fiber 4g
|
