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Asian Stir-Fry with Millet

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Asian Stir-Fry with Millet
  • Prep Time 10 min
  • Total Time 30 min
  • Servings 6
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Betty Crocker's Heart Healthy Cookbook shares a recipe! Chicken, millet and vegetables stir-fried to perfection - a flavorful Asian dinner made ready in less than an hour.

Ingredients

2 1/4
cups Progresso™ chicken broth (from 32 oz carton)
1
cup uncooked millet
2
bags (1 pound each) frozen broccoli, red pepper, onions and mushrooms, thawed
1 1/3
cups apple juice
1/4
cup reduced-sodium soy sauce
2
tablespoons cornstarch
1/2
teaspoon ground ginger
2
cups cut-up cooked chicken or turkey

Directions

  • 1 Heat broth to boiling in 1 1/2-quart saucepa. Stir in millet; reduce heat to low. Cover and simmer 20 minutes.
  • 2 Meanwhile, spray 12-inch nonstick skillet with cooking spray; heat over medium-high heat. Add vegetables; stir-fry 2 minutes. Stir in 1/3 cup of the apple juice; reduce heat to medium. Cover and cook about 3 minutes or until vegetables are crisp-tender.
  • 3 While vegetables are cooking, mix remaining 1 cup apple juice, the soy sauce, cornstarch and ginger in small bowl until smooth.
  • 4 Gradually stir apple juice mixture into vegetable mixture. Heat to boiling, stirring constantly. Boil and stir 1 minute. Stir in chicken; cook until thoroughly heated. Toss with cooked millet.
Tips  

“I keep sugarless flavored ice pops in the freezer for a frozen treat after a meal.” Nancy D.

Cooking grains in chicken broth adds a flavor boost, and it works well in this recipe because millet has a mild flavor that lends itself well as a background to other seasonings. A grain known for its high protein and mineral content, it’s also very easy to digest. Millet can be found in Asian markets and natural-food stores.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
320
(
Calories from Fat
50
)
Daily Value
Total Fat
6g
9%
(
Saturated Fat
1 1/2g
7%
,
Trans Fat
0g
)
Cholesterol
40mg
13%
Sodium
790mg
33%
Potassium
650mg
19%
Total Carbohydrate
44g
15%
(
Dietary Fiber
6g
23%
,
Sugars
10g
)
Protein
22g
Daily Value*:
Vitamin A
60%
60%
Vitamin C
70%
70%
Calcium
4%
4%
Iron
15%
15%
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 3 Vegetable; 0 Very Lean Meat; 1 1/2 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.
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