West African Peanut Stew
Calories 363 (40% from fat)
Fat 16 gram
Saturated Fat 2.4 gram
Trans Fat 0 gram
Cholesterol 51 mg.
Sodium 525 mg.
Carb. 31 gram
Fiber 6.5 gram
Sugar 12 gram
Sugar Alcohol 0 gram
Protein 27 gram
Ingredients
2 Tbsp. peanut oil
2 cups red onion, chopped
2 cloves (2 tsp.) garlic, minced
2 Tbsp. fresh ginger, chopped
1 pound boneless skinless chicken breast, cut into chunks (Optional)
1 Tbsp. crushed red pepper, or to taste
1/4 tsp. salt
1/4 tsp. black pepper, ground
5 cups chicken stock
3 medium-large sweet potatoes (24 oz. - 6 cups), cut into chunks
1 can (14.5 oz.) diced tomatoes, no salt added
1/4 pound collard greens (About three heaping cups), roughly chopped
3/4 cup chunky peanut butter
Imagine soup that's filled with peanut butter goodness. This recipe is a little higher in fat, but all you have to do is include a thick slice of whole-wheat bread to balance it out.
1. Heat a large non-stick pan over medium-high heat.
2. Once the pan is hot, add the peanut oil, onion, garlic and ginger. Saute until the onion starts to soften, about 3 minutes.
3. Add the chicken and stir until it's completely browned about 5-6 minutes.
4. Stir in the red pepper, salt and black pepper.
5. Mix in the chicken stock and sweet potatoes. Bring everything to a boil, then reduce heat to low, cover and cook for 15 minutes, stirring occasionally.
6. Stir in the tomatoes, collard greens and peanut butter. Mix, cover and continue cooking, occasionally stirring for another 20 minutes.
7. Divide into 8 servings of about 1 1/3 cups each.
Yield: 8 Servings of About 1 1/3 Cups Each
You can freeze individual portions for easy re-heating later.
Microwave on high for approximately 3-4 minutes. Keep the container open a little to allow steam to escape.
