Recipes for Whole Grains » Millet

Black Bean & Millet Salad

Administrator — Fri, 01 Sep 2006 20:46:43 +0000

1 c� millet, uncooked
3 c� water
1 1/2 c� black beans, cooked
2 lg tomatoes, chopped
1 md onion, chopped
1 md cucumber

DRESSING
1/3 c� water
3 tb lemon juice
2 ts balsamic vinegar
1 ts garlic, minced
1 ts salt
1/4 ts allspice
1/4 ts black pepper
1/2 ts cumin

Cook the millet in 3 cups of water until all water is absorbed, 30-45 minutes. Fluff with a fork and allow to cool slightly. In a very large bowl, combine millet, black beans, tomatoes, and onion. Peel several strips from the cucumber (it should look striped) and cut it lengthwise into four pieces. Remove the seedy part from the pieces and cut them into 1/2 inch slices. Add the cucumber to the salad. Mix all dressing ingredients until well-blended. Pour over the salad and toss to blend. Cover and refrigerate until the salad is very well chilled. Serve on lettuce leaves or stuff into pita breads.

Millet Mango Muffins

Administrator — Fri, 01 Sep 2006 20:44:41 +0000

1/2�� Cup Millet Flour
1�� Cup Brown Rice Flour
1/2�� Cup Oat Flour
1�� Tablespoon Baking Powder
1�� Cup Water
2�� Teaspoons Vanilla
1/4�� Cup Rice Syrup; or honey
3�� Tablespoons Vegetable Oil
1/4�� Cup Almonds; chopped
-(optional)
1�� Mango; chopped, or other fruit

Mix the dry ingredients well in a mixing bowl, then add the water, vanilla, oil and sweetener. (warm the honey first for easier mixing). Mix thoroughly. Fold in almonds and fruit, spoon into muffin tinuntil about 1/4 inch from
the top. Bake for 15 to 20 mins in a 375 degree oven.

Mediterranean Millet Burgers

Administrator — Fri, 01 Sep 2006 20:39:20 +0000

4 sun-dried tomatoes (not packed in oil)
1 1/2 cups vegetable broth or water
1/2 cup millet, rinsed
1/4 teaspoon salt
6 teaspoons extra-virgin olive oil, divided
1 large onion, chopped
3 cups lightly packed baby spinach, stems trimmed
2 cloves garlic, minced
1/2 cup crumbled feta cheese
1 tablespoon chopped fresh basil
2/3 cup fine dry breadcrumbs
1/4 teaspoon freshly ground pepper
7 whole-wheat English muffins or whole-wheat buns
1/2 cup Olive Ketchup, optional (recipe follows)
arugula and sliced tomatoes for garnish

Place sun-dried tomatoes in a small saucepan and cover with water. Bring to a boil. Remove from heat and let soak until softened, about 30 minutes. Drain and finely chop; set aside.

Meanwhile, bring broth (or water) to a boil in a medium saucepan. Stir in millet and salt; return to a boil. Reduce heat to low, cover and simmer until the millet is tender and liquid is absorbed, 25 to 30 minutes.

Let stand, covered, for 10 minutes. Fluff with a fork; transfer to a plate to cool to room temperature, about 20 minutes.

While the millet cooks, heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and cook, stirring often, until softened and light brown, 5 to 7 minutes.

Gradually stir in spinach; cover and cook, stirring, until the spinach is wilted, 30 to 60 seconds. Add garlic and cook, stirring, until fragrant, about 1 minute more. Transfer to a plate; let cool for about 10 minutes.

Prepare Olive Ketchup, if using.

Place millet in a food processor and pulse to mix lightly. Add the spinach mixture and pulse until coarsely chopped. Transfer to a large bowl; stir in the feta, basil, breadcrumbs, pepper and the reserved sun-dried tomatoes; mix well.

With dampened hands, form the mixture into seven 1/2-inch-thick patties, using about 1/2 cup for each.

Using 2 teaspoons oil per batch, cook 3 to 4 patties at a time in a large nonstick skillet over medium heat until browned and heated through, about 4 minutes per side. Toast English muffins (or buns). Garnish burgers with arugula, tomatoes and Olive Ketchup, if desired.

Per serving: 309 calories; 9 g fat (3 g sat, 4 g mono); 10 mg cholesterol; 49 g carbohydrate; 11 g protein; 7 g fiber; 735 mg sodium. Recipe from Eating Well

Olive Ketchup

Prep time: 10 minutes – Start to finish: 10 minutes – To make ahead: the ketchup will keep, covered, in the refrigerator for up to 4 days. – Ease of preparation: easy

This makes a great finish for baked or broiled fish

Makes about 1/2 cup

Ingredients:

1/2 cup Kalamata olives, pitted
1/4 cup chopped fresh parsley
2 scallions, coarsely chopped
1 clove garlic, crushed and peeled
1 tablespoon extra-virgin olive oil
1 teaspoon red-wine vinegar
2 teaspoons tomato paste

Preparation:

Combine olives, parsley, scallions, garlic, oil and vinegar in a food processor. Pulse until finely chopped. Transfer to a small bowl and mix in tomato paste.

Per tablespoon: 46 calories; 4 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 2 g carbohydrate; 0 g protein; 0 g fiber; 155 mg sodium.