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.
cups Progresso™ chicken broth (from 32 oz carton)
cup uncooked millet
bags (1 pound each) frozen broccoli, red pepper, onions and mushrooms, thawed
cups apple juice
cup reduced-sodium soy sauce
teaspoon ground ginger
cups cut-up cooked chicken or turkey
Heat broth to boiling in 1 1/2-quart saucepa. Stir in millet; reduce heat to low. Cover and simmer 20 minutes.
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.
While vegetables are cooking, mix remaining 1 cup apple juice, the soy sauce, cornstarch and ginger in small bowl until smooth.
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.
“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 PER SERVING
Serving Size: 1 Serving
- Calories from Fat
% Daily Value
- Total Fat
- (Saturated Fat
- 1 1/2g,
- 1 1/2%
- Trans Fat
- Total Carbohydrate
- (Dietary Fiber
% Daily Value*:
- Vitamin A
- Vitamin C
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;
*Percent Daily Values are based on a 2,000 calorie diet.