Asian Stir-Fry with Millet

Asian Stir-Fry with Millet

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.

Prep Time

10

Minutes

Total Time

30

Minutes

Makes

6

servings

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
  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.
Makes 6 servings
Make the Most of This Recipe With Tips From The Betty Crocker® Kitchens
“I keep sugarless flavored ice pops in the freezer for a frozen treat after a meal.” Nancy D.
A Note from the Nutritionist:
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:

1 Serving (1 Serving)
  • Calories 320
    • (Calories from Fat 50),
  • Total Fat 6g
    • (Saturated Fat 1 1/2g,
    • Trans Fat 0g),
  • Cholesterol 40mg;
  • Sodium 790mg;
  • Total Carbohydrate 44g
    • (Dietary Fiber 6g,
    • Sugars 10g),
  • Protein 22g;
Percent Daily Value*:
    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 Choices:
    • 3;
    *Percent Daily Values are based on a 2,000 calorie diet.