cactus (optional) - millet, corn, okra

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* Exported from MasterCook *

 

Steamed Millet With Corn, Coriander And Roasted Okra

 

Recipe By :Christine Leishman, San Francisco, CA

Serving Size : 4 Preparation Time :0:00

Categories : Eat-Lf Mailing List Grains & Cereals

Low Fat Vegetables

Vegetarian

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

4 cups cooked millet -- see directions

1 cup corn kernels -- preferably fresh

1 cup diced red bell pepper

1 cup cactus (if available)

4 tablespoons toasted pumpkin seeds

4 tablespoons chopped cilantro

2 cups sliced okra

1 egg

1 teaspoon Tabasco sauce

1 tablespoon honey

1 teaspoon salt

1 tablespoon water

4 tablespoons cornmeal

Vegetable oil spray

*Sour Cream Coriander dressing

3/4 cup nonfat sour cream

1 whole tomato -- diced and seeded

1 splash Tabasco sauce

1 teaspoon coriander

1 tablespoon cilantro

1/4 teaspoon salt -- or to taste

 

Millet doubles in bulk: 2 cups millet cooked in 4 cups water, cook as you would

rice.

 

Step 1. In a medium size bowl, mix together the egg, Tabasco sauce, honey and

salt. Toss the sliced okra in the egg mixture; remove and then coat the okra

with the cornmeal. Place okra onto a sheet pan that has been lightly sprayed

with vegetable oil. Bake in a preheated 400 degree oven for 5-7 minutes. Start

the millet mixture while okra is baking.

 

Step 2. In a large bowl combine the cooked millet, corn, red pepper and cactus.

Toss with the sour cream, coriander dressing (see Step 3). Stir well. Place onto

plates and garnish with the roasted okra.

 

Step 3. To make the sour cream coriander dressing, blend all ingredients in a

blender until smooth.

 

Author Estimated Per serving: Calories 513; Fat 5.6 gms; Saturated fat 1.1 gm;

Cholesterol 53 mg; Sodium 679 mg; Carbohydrate 100 gms; Fiber 11.5 gms; Sugar 11

gms: Protein 17.8 gms. This recipe is 10% fat.

Source:

" www.cyberdiet.com, Chris is a recipe developer and menu coordinator

at UCSF "

 

From Pat_H <kitpath

 

 

 

 

 

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NOTES : Cactus paddle is optional. Other possibilities: summer squash,

especially chayote or seeded cucumber.

 

..

=^..^= PatH (Pat Hanneman)

online: http://home.earthlink.net/~kitpath/

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