Saturday, April 2, 2011

Five Takes on Millet & Veggies for Workweek Lunches


Millet toasting in a cast iron skillet.
 Millet and vegetables make a powerful nutritional combination.  Millet contains twice the protein and about 40% more fiber per ounce than qunioa (a grain which is currently getting alot of attention for its protein content).  When consumed with an assortment of fresh vegetables this combination makes an excellent lunch or dinner.  Below, you'll find recommendations for preparing millet and vegetables for a workweek of quick, convenient, and varied meals.

Think Ahead-Save Time
On Sunday, follow the instructions below to cook a pot of millet for use in lunches Monday through Friday.  While the millet is cooking, chop 6 cups of a variety of fresh vegetables and store them in an airtight container in the bottom of the refridgerator.  Select firm vegetables such as bell peppers, zucchini, celery, green onions, carrots, broccoli, and yellow summer squash.  Veggies such as tomatoes and leafy greens don't last well.

Millet
Using a fine-mesh kitchen seive, rinse 1 1/2 cups of dry millet grains well.  Drain the millet.  Heat a skillet on medium, then pour the grain into the skillet.  Stir until toasted (this may take a while).  Heat 3 cups of water to boiling and add millet.  Bring to a boil, then reduce heat and cook covered for 18-20 minutes or until the water is completely absorbed.  Cool the millet on the counter, then store in an airtight container in the refridgerator.  This should last all week.

Monday: Millet & Veggies Take One
Heat approximately 1 1/2 cups cooked millet in the microwave for 1 1/2-2 minutes.  Meanwhile, stir fry about one cup of your chopped vegetable mix in olive oil.  Pour the hot veggies over the millet and top with a tablespoon of peanuts and a sprinkle of soy sauce.

Tuesday:  Millet & Veggies Take Two
Combine 1 1/2 cups cooked millet with about a cup of chopped vegetables.  Top with feta cheese, sunflower seeds, and a tablespoon or two of your favorite salad dressing (oil based not creamy).  Serve cold.

Wednesday:  Millet & Veggies Take Three
Combine 1 cup of cooked millet with about a cup and a half of chopped vegetables.  Stir in grated parmesan cheese, several shakes of Italian seasonings, and a tablespoon of olive oil.  Heat in the microwave for approximately 1.5 minutes until hot and cheese is melted.

Thursday:  Millet & Veggies Take Four

Mix together about 1/2 cup of cooked millet and about 1/2 cup of chopped vegetables.  Stir in a very small amount of salad dressing (your choice).  Serve cold inside a whole wheat pita pocket with spinach leaves and sliced tomatoes.

Friday:  Millet & Veggies Take Five
Stir fry your remaining vegetables in a skillet.  When tender, crack an egg into the pan and scramble together with the cooked veggies.  Meanwhile, heat your remaining millet in the microwave for about 2 minutes.  When done, serve the veggie-egg scramble on a plate with the millet on the side.  For a bit of flavor, sprinkle pepper or Italian seasonings over the millet.

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