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Appetizer, Side, Whole Grains/Pasta/Rice |160 calories per serving| 45 minute recipe

Millet with Mushrooms and Pumpkin Seeds

Millet 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.

 

Ingredients

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  • 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
Makes 8 servings (1/2 cup). Per serving: 160 calories, 8 g total fat (1 g saturated fat, 0 g trans fat), 0 mg cholesterol, 21 g carbohydrates, 5 g protein, 3 g dietary fiber, 105 mg sodium, 2 g sugar, 0 g added sugar.

Directions

  1. Cook the millet according to package instructions, using broth instead of water.
  2. A few minutes before millet is done, heat olive oil over medium-high heat in a large nonstick skillet.
  3. Add mushrooms, onion, celery, soy sauce, and Worcestershire sauce and cook for about 7 minutes, stirring constantly, until mushrooms have released their liquid.
  4. 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.
  5. Sprinkle with pumpkin seeds and parsley and serve immediately.

Tips

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.

This recipe contains cancer fighting foods:

This recipe was specially crafted to support cancer prevention and survival. It adheres to AICR's Cancer Prevention Recommendations. Learn more about our recipe guidelines.

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