Barnyard millet, chicken and vegetable pilaf

Barnyard millet pilaf
Serves: 4
Prep: 10 minutes
Cook: 20 minutes

Barnyard millet is an ancient cereal used in Asia. It is very nutritious, a good source of dietary fibre and the micronutrients iron and zinc. This tiny, low FODMAP grain is easy and quick to cook so why not give it a go? Here is a fast and easy recipe for a delicious pilaf that is great for a healthy lunch or dinner and the kids will like it too. 

 
ingredients

1 cup barnyard millet

222 g 7.8 oz

4 1/3 tbs canola oil

58 g 2.0 oz

3/4 tbs garlic infused oil

10 g 0.35 oz

1 cup eggplant, 1cm dice

90 g 3.2 oz

1 cup red capsicum, 1 cm dice

167 g 5.9 oz

2/3 cup tindora/ivy gourd (frozen, defrosted and drained). The gourds should be quartered lengthwise

84 g 3.0 oz

2 stalks curry leaves stripped off the stalk

3 g 0.1 oz

1 tbs garam masala

9 g 0.3 oz

1 tsp turmeric

3 g 0.1 oz

1/2 tsp red chilli flakes

1 tsp pepper, cacked black (to taste)

1/2 tsp salt (to taste)

Chicken thigh, skinless and boned, 1cm dice (1 cup)

200 g 7.1 oz

Water

600 g 20.3 oz

1 1/4 tsp vegetable stock powder

5 g 0.2 oz

1/2 cup spring onion greens

21 g 0.7 oz

Coriander leaves for serving

Fresh lemon wedges to serve

Method

  1. Wash millet in cold water and drain thoroughly in a fine sieve.         

  2. Mix water with stock powder and set aside.

  3. Heat both oils in a saucepan (preferably non-stick) that has a tight-fitting lid. Over a high heat sauté eggplant, capsicum, tindora and curry leaves, stirring constantly for about 5 minutes. Add the millet and spices and sauté for about 3 minutes then add the stock and chicken.

  4. Once the mixture has come to the boil, reduce the heat and continue to stir for about 10 minutes then add the onion greens and salt.            

  5. Cover with the lid and let it rest for about 5 minutes.

  6. To serve, sprinkle with fresh coriander and a big chunk of lemon or lime.


Hints

  • Both barnyarn millet and frozen ivy gourd/tindora are readily available at Indian grocery shops. Give your local one a call to check that they have them.
  • For a vegetarian option, simply omit the chicken.
  • Fresh mint is also great if you don't fancy coriander. 
  • You can easily use other low FODMAP veggies like carrot, green beans, common cabbage etc. Remember to check your Monash app or booklet for serving sizes.
  • You can easily freeze portions in airtight containers or vacuum sealed bags.          
Nutrition Information (per serve)
Energy 1700 Kj / 406 cal
Protein 16.80g
Carbohydrates 35.00g
Sugar 2.50g
Total Fat 22.30g
Saturated Fat 2.30g
Fibre 10.10g
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