Free Healthy Recipe - Millet & Sesame Summer Pilaf

Dairy free, Gluten free, Low fat, Low GI, Wheat Free

Copyright John Paul Urizar

This pilaf could easily to made from cous cous or rice or any other cooked grain, but regardless of whether you have a gluten allergy or not, I like it with millet. It's so light and fluffy and perfect for hot summer months. Serve it freshly made at a BBQ with grilled fish or chicken and use the leftovers cold for lunch with canned tuna or salmon.

1 cup millet
3 cups water
2 cups green cabbage, shredded
1 red capsicum cut into 5mm slices
1 yellow capsicum cut into 5mm slices
1 red chilli finely chopped
3 shallots cut on the diagonal

Dry roast the millet in a pan until golden. Bring the water to boil and add the millet. Reduce the heat to simmer, cover and cook for approx 20 - 25 minutes until the water has completely absorbed and the grain is soft. Set aside to cool.

Separate the grain with a fork and lightly sprinkle 2 tbs sesame oil through it.
Heat 1 tbs sesame oil in a pan and lightly sauté the cabbage, capsicum and chili for 2 - 3 minutes. (The vegetables should remain crisp). Toss the sautéed vegetables through the cooked millet. Add the shallots and top with fresh coriander leaves.

Note: Many gluten free commercial products contain high quantities of sugar and fillers that are not so healthy so read the list of ingredients first before stocking up.

Makes 4 servings

Scale recipe to serves

Prep Time: 35 mins
Cooking Time: 5 mins
Ready in: 40 mins

Suitable for:
Dinner, Entree, Lunch, Salad, Side Dish
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Nutritional Information - Per Serve
Kj 1419 kj
Calories 339 kcal
Fat 16.2 g
Saturated Fat 2.3 g
Total Carbohydrate 37.6 g
Total Protein 7.8 g
Fibre 7.1 g

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