BLE – Millet Veggie Skillet

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This recipe has been modified using BLE structured meal planning. 

Each Serving Provides:
1 grain serving            6 oz vegetables           1/3 fat serving

Ingredients

(makes about 44 oz / 5 servings)

(5 grain)          5 oz millet 

(free)               1 Tbsp mushroom powder (make your own)

(free)               2 ¼ cup water

(partial veg)    4 oz onions, chopped

(free)               1 clove garlic, minced

(partial veg)     4 oz celery, chopped

(partial veg)    4 oz red pepper, diced

(partial veg)    8 oz frozen corn, thawed

(3 fat)              1½ oz tahini

(free)               2 Tbsp ume plum vinegar*

(free)               ½ tsp Sambal Oelek or Sriracha chili paste, optional

Instructions

Millet can be cooked either, on a stove top or an Instant Pot.

  1. First wash, toast and cook the millet. Do this by washing the millet and rinsing it well.
  2. Drain off as much water as possible from the millet then add it to a preheated pan or Instant Pot. After the excess water has evaporated, stir the millet around until it’s lightly toasted, then add water and mushroom powder. 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.
  3. 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.
  4. Add the celery and peppers and cook until they are tender. If the vegetables are sticking to the bottom of the skillet, turn off the heat and cover it with a lid for a few minutes. Almost immediately, with the pan covered, condensation will form releasing the vegetables and adding to the flavor.
  5. Transfer cooked millet to the skillet with the onions, celery and garlic.
  6. Add the tahini, corn, ume plum vinegar and chili paste. Mix so as to melt the tahini and distribute all the ingredients.
  7. Divide it into 5 equal servings and serve hot.
  8. 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.