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Millet Kale Risotto

Who says risotto can only be made with arborio rice? A cousin to quinoa, millet is a whole grain that is as versatile as quinoa and nearly as nutritious. Dense in minerals, rich in fiber, and not quite as nutty as quinoa, millet is second to quinoa only because it is not a complete protein. Don’t let that scare you away from incorporating this delicious grain into your diet.

This recipe takes two nutrient powerhouses – Millet and Kale – and combines them in a flavorful dish that is perfect as a side dish to pork, chicken, turkey, and fish or hearty enough to be served as an entree. Millet, kale, mushroom, and garlic are the key ingredients in this easy recipe that will please the whole family and any friends who happen to stop by.

Nutrition:
Serving size: 1 cup
Calories: 264
Fat: 6.1g
Saturated fat: 1.1g
Carbohydrates: 43.3g
Protein: 7.1g
Fiber: 4.8g
Sodium: 327mg

Other nutritional notes: high in vitamin A, B6 and C.

This recipe was the featured Recipe of the Week

on The Bikini Lifestyles Show on Talk Radio 790 KABC when Chef Govind Armstrong was our guest. Here the free podcast here: Chef Govind Armstrong In this calorie-slashing collection, The Bikini Chef® Susan Irby offers recipes for switching up ingredients that keep calories to a minimum. Complete with serving-size suggestions and “Skinny Secret” shortcuts to trim calories in little ways, here you’ll get expertly crafted recipes that include offerings for every meal of the day!

Recipe

Millet Kale Risotto
Side Dishes
A cousin to quinoa, millet is a whole grain that is as versatile as quinoa and nearly as nutritious. Dense in minerals, rich in fiber, and not quite as nutty as quinoa, millet is second to quinoa only because it is not a complete protein.

Ingredients

1/2 tablespoon grapeseed oil
1/2 medium white onion, diced
1 clove garlic, minced
1 1/2 cups millet
1/4 cup dry white wine
3 cups hot water or vegetable broth
1 can organic, low-sodium cream of mushroom soup
2 cups finely chopped kale, without stems
1/4 teaspoon black pepper or to taste
1/2 teaspoon paprika
pinch cumin
fine zest of 1/2 lemon

Instructions

In a large saucepan, heat grapeseed oil over medium heat and add onion and garlic.
Sautee until onion and garlic are fragrant, about 2 minutes.
Stir in millet and and white wine and cook, stirring, about 2 minutes.
Stir in 1 cup of water and allow to absorb, while stirring occasionally.
Stir in cream of mushroom soup and 1 cup of water, stirring occasionally until most of the moisture is absorbed.
Stir in remaining water and kale and cook, stirring, until most of the water has been absorbed.
Add pepper, paprika and cumin, stir, continue cooking to all most of the moisture to be absorbed.
Remove from heat and stir in lemon zest.
Serve hot, in 1 cup servings, with pork, chicken, fish - practically any protein - or serve as an entree.
If desired, top with freshly grated parmesan cheese.
For a lower fat version, use low-fat cream of mushroom soup.

Serves

6

Preparation Time (hrs/min)

0, 10

Cooking Time (hrs/min)

0, 25

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