Beef and Millet Stew in Bread Bowls

  • Prep 20 min
  • Total 1 hr 30 min
  • Servings 6

Ingredients

Bread Bowls

  • 1 loaf (about 1 lb) frozen 100% whole wheat bread dough, thawed
  • 1 tablespoon olive oil
  • 1 teaspoon dried basil leaves

Stew

  • 2 teaspoons olive oil
  • 1 lb lean beef stew meat, cut into small pieces
  • 1 medium onion, chopped (1/2 cup)
  • 2 cloves garlic, finely chopped
  • 2 teaspoons herbes de Provence*
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 can (14 oz) reduced-sodium beef broth
  • 1 can (28 oz) diced tomatoes, undrained
  • 1/2 cup water
  • 1/2 cup uncooked millet
  • 1 cup ready-to-eat baby-cut carrots, cut in half lengthwise
  • 1 cup frozen cut green beans (from 1-lb bag)

Steps

  • 1
    Lightly grease outsides of 6 (10-ounce) custard cups with shortening (do not use cooking spray). Place cups upside down on large cookie sheet.
  • 2
    Divide dough into 6 equal pieces. Shape each piece into ball. Roll or pat each ball into 6-inch round. Place dough round over bottom of each custard cup, stretching to fit. Brush dough with 1 tablespoon oil; sprinkle with basil. Cover; let rise in warm place 20 minutes.
  • 3
    Heat oven to 350°F. Bake bread bowls 16 to 20 minutes or until golden brown. Cool 5 minutes; remove from cups to cooling rack. Cool completely, about 30 minutes. (Interiors of bread bowls may be slightly moist.)
  • 4
    Meanwhile, in 3-quart saucepan, heat 2 teaspoons oil over medium-high heat. Add beef, onion, garlic, herbes de Provence, salt and pepper. Cook 5 to 6 minutes, stirring occasionally, until beef is lightly browned.
  • 5
    Stir in broth, tomatoes and water. Heat to boiling. Reduce heat to low. Cover; simmer 45 minutes. Stir in millet, carrots and green beans. Cook uncovered about 25 minutes or until beef is tender. Serve stew in bread bowls.

  • These individual bread bowls with millet stew are adorable. Millet is high in protein, B vitamins, copper and iron. An added benefit is that millet does not contain gluten, so it can be tolerated by those allergic to wheat.
  • Whole Grain Serving: 1/2

Nutrition Facts

Serving Size: 1 Serving
Calories
490
Calories from Fat
160
Total Fat
17g
27%
Saturated Fat
5g
24%
Trans Fat
1g
Cholesterol
45mg
15%
Sodium
870mg
36%
Potassium
840mg
24%
Total Carbohydrate
58g
19%
Dietary Fiber
9g
37%
Sugars
13g
Protein
26g
% Daily Value*:
Vitamin A
50%
50%
Vitamin C
15%
15%
Calcium
15%
15%
Iron
40%
40%
Exchanges:
2 1/2 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
4
*Percent Daily Values are based on a 2,000 calorie diet.
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