Millet Pilaf

Prep Time: 10 minutes

Cooking Time: 20 minutes

Yield: 4 servings

A sprinkling of gomasio gives this millet pilaf a bacon-like flavor. Gomasio is a traditional Japanese condiment made from toasted sesame seeds and sea salt.

Ingredients

1 cup (120g) millet

1 tsp (5mL) vegetable oil

3 cups (720mL) water or stock*

1/4 tsp (2g) sea salt*

1 cup (180g) diced onion

Gomasio

Thinly sliced scallions or chopped parsley

Directions

In a dry skillet or saucepan, cook millet over medium-high heat for 2 to 3 minutes, stirring constantly, until it gives off a nutty aroma. Add onions and cook 2 to 3 minutes more.

Bring liquid and salt to a boil in a separate saucepan. Pour boiling liquid over the sautéed grain or add the grain to the boiling liquid. When liquid returns to a boil, reduce heat to very low and cover. Simmer 20 to 30 minutes without stirring.

When grain is done, fluff gently with a fork or chopsticks. Replace cover and let rest 5 minutes before serving. Garnish with gomasio and scallions or chopped parsley.

* Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn. If you are allergic to soy, be sure the broth you choose is soy-free, as broths frequently contain hydrolized vegetable protein from soy.

Nutrition Facts
Calories: 120
Fat: 2g
% fat calories: 17%
Cholesterol: 0mg
Carbohydrate: 21g
Fiber: 2g

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The information presented in Foodnotes is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2003.