Millet

Millet is a tiny high-protein grain often grown for use as bird seed.   Although less commonly eaten in the U.S. millet is considered a staple for about 1/3 of the worlds population.  The grain is fairly bland in flavor and benefits from added broth or seasonings. 

You can prepare millet as you would rice using a ratio of 1/2 cup millet with 1 1/2 cups liquid and cook for about 25 minutes. Alternately you can toast the millet in a hot pan then add the liquid and cook like a pilaf.  

Millet can be found in most grocery or health food stores.

Substitute For Millet

If you don't have millet, there are several other grains that would work well as substitutes:

• Bulgur is a good option.  It is quick cooking (about 15 minutes), it's low in fat, and high in minerals including manganese, magnesium and iron.  This option is not gluten-free.
• A good gluten-free option is quinoa.  Quinoa cooks in about 15 minutes and it a complete protein" which means it contains all 7 essential amino acids.  It is also low carb and low fat.
• Amaranth is another good alternative which cooks quickly and is high in protein.
• All of the above options can be "dressed up" by cooking with chicken or vegetable broth and add some dried fruit and dried cranberries.