Serves: 4
Prep: 10 minutes Cook: 20 minutesBarnyard 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 Indian inspired recipe for a delicious pilaf that is great for a healthy lunch or dinner and the kids will like it too.
| ingredients |
|---|
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1 cup barnyard millet |
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4 1/3 tbsp canola oil |
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3/4 tbsp garlic infused oil |
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1 cup eggplant, 1cm dice |
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1 cup red capsicum, 1 cm dice |
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2/3 cup tindora/ivy gourd (frozen, defrosted and drained). The gourds should be quartered lengthwise |
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2 stalks curry leaves stripped off the stalk |
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1 tbsp garam masala |
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1 tsp turmeric |
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1/2 tsp red chilli flakes |
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1 tsp pepper, cacked black (to taste) |
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1/2 tsp salt (to taste) |
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Chicken thigh, skinless and boned, 1cm dice (1 cup) |
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Water |
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1 1/4 tsp vegetable stock powder |
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1/2 cup spring onion greens |
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Coriander leaves for serving |
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Fresh lemon wedges to serve |
Wash millet in cold water and drain thoroughly in a fine sieve.
Mix water with stock powder and set aside.
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.
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.
Cover with the lid and let it rest for about 5 minutes.
To serve, sprinkle with fresh coriander and a big chunk of lemon or lime.
| 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 |
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 Indian inspired recipe for a delicious pilaf that is great for a healthy lunch or dinner and the kids will like it too.
Stack Cup
| Ingredients | Metric | Imperial |
|---|---|---|
| 1 cup barnyard millet | 222 g | 7.80 oz |
| 4 1/3 tbsp canola oil | 58 g | 2 oz |
| 3/4 tbsp garlic infused oil | 10 g | 0.35 oz |
| 1 cup eggplant, 1cm dice | 90 g | 3.20 oz |
| 1 cup red capsicum, 1 cm dice | 167 g | 5.90 oz |
| 2/3 cup tindora/ivy gourd (frozen, defrosted and drained). The gourds should be quartered lengthwise | 84 g | 3 oz |
| 2 stalks curry leaves stripped off the stalk | 3 g | 0.10 oz |
| 1 tbsp garam masala | 9 g | 0.30 oz |
| 1 tsp turmeric | 3 g | 0.10 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 | 7.10 oz |
| Water | 600 g | 20.30 oz |
| 1 1/4 tsp vegetable stock powder | 5 g | 0.20 oz |
| 1/2 cup spring onion greens | 21 g | 0.70 oz |
| Coriander leaves for serving | ||
| Fresh lemon wedges to serve |
Wash millet in cold water and drain thoroughly in a fine sieve.
Mix water with stock powder and set aside.
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.
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.
Cover with the lid and let it rest for about 5 minutes.
To serve, sprinkle with fresh coriander and a big chunk of lemon or lime.
| 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 |
FODMAP Assistant
