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Millet Casserole

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Millet Casserole

Clean and healthy millet casserole.

 

Yield

12 servings

Prep

10 min

Cook

30 min

Ready

40 min
Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
3 cups millet
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1 teaspoon vegetable oil
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2 medium onions
thinly sliced
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3 celery
thinly sliced
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1 cup chickpeas (garbanzo beans)
cooked
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5 cups water
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1 teaspoon sea salt
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2 cups broccoli florets
chopped
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Ingredients

Amount Measure Ingredient Features
7.1E+2 ml millet
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5 ml vegetable oil
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2 medium onions
thinly sliced
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3 each celery
thinly sliced
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237 ml chickpeas (garbanzo beans)
cooked
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1.2 l water
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5 ml sea salt
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473 ml broccoli florets
chopped
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Directions

Rinse and drain millet.

Dry roast millet in a heavy skillet for 6 minutes, stirring constantly, until the millet gives off a nut-like fragrance.

Remove from heat.

Heat oil in a large saucepan over medium heat and sauté onions for 2 minutes.

Add celery and sauté for 5 minutes, stirring often. Add chickpeas, water and salt.

Bring to a boil.

Stir in millet and return to a boil.

Reduce heat, cover and simmer for 20 minutes.

Then add broccoli and continue to cook for 5 minutes.

While mixture is hot, press firmly into a 9 inch cake pan; or serve as is.

Skillet Millet Casserole

Sprinkle with garnish, cut into squares and serve.

Per serving: 228 calories, 8 g protein, 227 mg sodium, 44 g carbohydrates, 4 G fat, 0 mg cholesterol, 57 mg calcium.



* not incl. in nutrient facts Arrow up button

Comments


anonymous

Where's the flavor? Salt...?
Spices? Herbs? Nothing...boring

 

 

Nutrition Facts

Serving Size 210g (7.4 oz)
Amount per Serving
Calories 22811% from fat
 % Daily Value *
Total Fat 3g 4%
Saturated Fat 0g 2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 275mg 11%
Total Carbohydrate 15g 15%
Dietary Fiber 6g 22%
Sugars g
Protein 14g
Vitamin A 8% Vitamin C 22%
Calcium 3% Iron 11%
* based on a 2,000 calorie diet How is this calculated?
 

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