PREP TIME: 10 MINUTES TOTAL TIME: 45 MINUTES MAKES 4 SERVINGS MUFA: PISTACHIOS PREP TIME: 10 MINUTES TOTAL TIME: 45 MINUTES MAKES 4 SERVINGS MUFA: PISTACHIOS
Millet is a small, round grain that is easily digested and easy on your blood sugar. It is loaded with fiber and B-complex vitamins. Toasting the millet for a few minutes brings out its nutty, mild flavor.
2⁄3 cup millet
2 cups water
½ cup orange juice
½ cup dried cherries
2 tablespoons packed brown sugar
¼ teaspoon ground allspice
1 cup 2% milk
½ cup chopped pistachios
1. In a medium saucepan, toast the millet over medium heat for 3 minutes, stirring often, or until the millet is fragrant and just begins to pop.
2. Gradually stir in the water, orange juice, dried cherries, brown sugar, and allspice and bring to a boil. Reduce the heat to low, cover, and cook, stirring occasionally, for 25 to 30 minutes, or until the millet is tender and the liquid is absorbed.
3. Stir in the milk and heat through. Top each serving with 2 tablespoons of the pistachios.
Nutrition per serving: 332 calories, 10 g protein, 54 g carbohydrates, 9 g total fat, 1.5 g saturated fat, 9 g fiber, 98 mg sodium
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Serve with 1 cup fat-free milk (80). TOTAL MEAL: 412 calories |