*Millet Veggie Skillet

Note: Printer scaling may be required.

This recipe has been modified to support a balanced meal plan. More info here.

Makes 5 servings. Each serving provides:
1 grain serving    6 oz vegetables   .3 oz fat
 
Aprx Nutrition For One Serving
Cal: 221   Protein: 6.3g   Carbs: 36.1g   Fat: 6.9g   Fiber: 3.6g

Ingredients   

  Use a mixture of vegetables that will equal 30 oz.

  • 5 oz millet, dry weight 
  • 1 Tbsp mushroom powder
  • 2 ¼ cup water
  • 4 oz onions, chopped
  • 1 clove garlic, minced
  • 4 oz celery, chopped
  • 4 oz red pepper, diced
  • 8 oz frozen corn, thawed
  • 1 ½ oz tahini
  • 2 Tbsp ume plum vinegar*
  • ½ tsp Sambal Oelek or Sriracha chili paste, optional

Instructions

  1. First wash and toast the millet.
  2. Before toasting the millet, drain off as much of the water as possible, then add it to a preheated pan or use the sauté feature on an Instant Pot. After the excess water has evaporated, stir the millet around until it’s lightly toasted.
  3. Add the mushroom powder and toast briefly then add the water. Cover and cook until millet is soft. Stove top about 50 minutes. Instant Pot set on manual for 10 minutes then let pressure drop naturally.
  4. While millet is cooking, use a skillet to dry sauté the onions until they begin to caramelize. Add garlic and stir about briefly, taking care to not let the garlic burn.
  5. Add the celery and peppers, turn down heat, cover with lid and cook until they are tender. (If the vegetables stick to the bottom of the skillet, rather than adding water, turn off the heat and cover it with a lid for 5-7 minutes. Condensation will form, releasing the vegetables and this extra caramelization that formed will add extra flavor).
  6. Transfer cooked millet to the skillet with the onions, celery and garlic.
  7. Add the tahini, corn, ume plum vinegar and chili paste. Mix so as to melt the tahini and distribute all the ingredients.
  8. Divide it into 5 equal servings and serve hot.
  9. Alternatively, this could be made ahead of time and baked as a casserole. Bake covered in a 350°F oven for 35 to 40 minutes, or until hot.
  10. Store leftovers in refrigerator and use within one week or freeze.

Note

Ume Plum Vinegar adds a salty, fruity, tangy flavor. Ume Plum vinegar is also great on salads and steamed vegetables. Available in most health type food stores or shop on line.