Millet with Mushrooms and Pumpkin Seeds | Cook For Your Life

Millet with Mushrooms and Pumpkin Seeds

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Rated 5 out of 5
5 out of 5 stars (based on 1 review)

Clock Icon for Prep Time min prep
Person Icon for Serving Size 8 servings
Carrot Icon for Number of Ingredients Size 11 ingredients

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...


Ingredients

  • 1 cup millet
  • 2 Tbsp. extra-virgin olive oil
  • 8 oz. mushrooms, cleaned and sliced
  • 1/2 cup onion, diced
  • 1/2 cup celery, diced
  • 1 Tbsp. reduced-sodium soy sauce
  • 1 tsp. Worcestershire sauce
  • Salt and freshly ground black pepper, to taste
  • 1/4 cup toasted pumpkin seeds
  • 2 Tbsp. finely minced parsley
  • Fat-free, reduced sodium vegetable broth
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Nutrition Facts

Calories

161 cals

Fat

7 g

Saturated Fat

1 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

3 g

Carbohydrates

21 g

Sugar

1 g

Fiber

3 g

Protein

5 g

Sodium

188 mg

Directions

  1. Cook the millet according to package instructions, using broth instead of water for more flavor.
  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.

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

 

This recipe is reprinted from The New American Plate Cookbook, which features 200 mouth-watering recipes and color photos. It is available from bookstores and online booksellers. Proceeds from sales fund cancer research.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society


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Rated 5 out of 5
September 22, 2022
anonymous

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