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.
Asian Stir-Fry with Millet
- Prep Time 10 min
- Total 30 min
- Servings 6
- Ingredients 8
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
Make With
Progresso Broth
Instructions
-
Step1Heat broth to boiling in 1 1/2-quart saucepa. Stir in millet; reduce heat to low. Cover and simmer 20 minutes.
-
Step2Meanwhile, 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.
-
Step3While vegetables are cooking, mix remaining 1 cup apple juice, the soy sauce, cornstarch and ginger in small bowl until smooth.
-
Step4Gradually 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.
Nutrition
320
Calories
6g
Total Fat
22g
Protein
44g
Total Carbohydrate
10g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 320
- Calories from Fat
- 50
- 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
3Tips from the Betty Crocker Kitchens
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