Milllet is a soft-textured whole grain that’s perfect for casseroles and one-pots. And now, research shows that whole grains can help lower your risk for colorectal cancer. Cooking the grain and vegetables at the same time will give you a healthy dinner or side in only 30 minutes.
Millet with Mushrooms and Pumpkin Seeds
Per Serving: 147 calories, 5 g total fat (<1 g saturated fat), 22 g carbohydrate, 5 g protein, 3 g fiber, 234 mg sodium. *Note: To toast pumpkin seeds, put them in small skillet over medium-high heat and stir constantly for 2 to 3 minutes until lightly browned. Immediately transfer to small dish and cool.
- 1 cup millet
- fat free reduced sodium vegetable broth
- 2 Tbsp. extra virgin olive oil
- 8 oz. mushrooms (cleaned and sliced)
- 1/2 cup diced onion
- 1/2 cup diced celery
- 1 Tbsp. reduced-sodium soy sauce
- 1 tsp. Worcestershire sauce
- Salt and freshly ground black pepper
- 1/4 cup toasted pumpkin seeds*
- 2 Tbsp. finely minced parsley
- Cook the millet according to package instructions, using broth instead of water.
- A few minutes before millet is done, heat olive oil over medium-high heat in a large nonstick skillet.
- Add mushrooms, onion, celery, soy sauce, and Worcestershire sauce and cook for about 7 minutes, stirring constantly, until mushrooms have released their liquid.
- Add cooked millet to vegetables in skillet. Season to taste with salt and pepper. If the millet seems too dry or too thick, use a little extra broth to thin the mixture.
- Sprinkle with pumpkin seeds and parsley and serve immediately.
A New American Plate Cookbook Recipe – American Institute for Cancer Research