Creamy Millet with Blueberry Coulis

Creamy Millet with Blueberry Coulis

Serves 3

Ingredients:

1/3 cup dry millet
2/3 cup and 1/4 cup water
2/3 cup low-fat milk
2 teaspoons maple syrup, divided
1/3 cup fresh or frozen blueberries

Instructions:

Millet:

1. In a small saucepan, lightly toast the millet for 3-4 minutes. Toss millet with a spoon to ensure the grains are evenly toasted.
2. Add milk and 2/3 cup water to the sauce pan and bring to a boil.
3. Simmer over low heat, stirring every few minutes.
4. Cook for 20-25 minutes. The millet should be soft, similar to porridge.
5. Add up to 1/4 cup of milk after cooking if you prefer a creamier consistency.
6. Drizzle with 1 1/2 teaspoon maple syrup.
7. Serve with blueberry coulis on top.

Blueberry Coulis:

1. In a small saucepan, combine blueberries and 1/4 cup water.
2. Bring to a boil, then lower heat.
3. Cook for 3-5 minutes, mashing the blueberries with a fork as they cook. The blueberries should breakdown and slightly resemble a syrup.
4. Remove from heat. While still hot, add 1/2 teaspoon maple syrup.
5. Allow coulis to cool before serving.

Serving Size:  1/2 cup millet with 1 1/2 tablespoons blueberry coulis

Nutrition Facts:
Calories: 130
Total Fat: 1.5 gm
Saturated Fat: 0.5 gm
Monounsaturated Fat:  0 gm
Polyunsaturated Fat: 0.5 gm
Cholesterol: less than 5 mg
Protein: 4 gm
Carbohydrate: 24 gm
Dietary Fiber : 2 gm
Sodium: 30 mg

Bonnie R. Giller, MS, RD, CDN, CDE  • BRG Dietetics & Nutrition, P.C.
brghealth.com • (516) 486-4569

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