Soups, Stews, and Curries

AFRICAN PEANUT STEW

AFRICAN PEANUT STEW

time: 10 minutes / Cook time: 7 to 8 hours on low
If you have never tried a savory peanut dish before, you are in for a
treat. Not only does the peanut butter create rich flavor in this stew,
it thickens the sauce deliciously. Prep this in the morning and come
home to the warm aroma of African-inspired food full of lean highquality
protein, fiber, and nutrient-rich veggies.
Serves 6 to 8
4 cups Chicken Stock (here) or low-sodium chicken broth
1 (14.5-ounce) can no-salt-added diced tomatoes
½ cup chunky peanut butter
1 tablespoon ground cumin
1 teaspoon ground coriander
¼ teaspoon salt
3 tablespoons minced fresh ginger
2 pounds boneless, skinless chicken breasts, cut into 1-inch pieces
1 large sweet potato (about 1 pound), peeled and cubed
2 medium zucchini (1 pound), cubed
1 (14.5-ounce) can chickpeas, drained and rinsed
½ cup chopped roasted unsalted peanuts
¼ cup chopped cilantro
1. In a blender or food processor, add the stock, tomatoes, peanut
butter, cumin, coriander, and salt and blend until thick and pasty.
2. In a 6-quart slow cooker, combine the ginger, chicken, sweet
potato, zucchini, and chickpeas. Pour the sauce over the chicken
and vegetables. Cover and cook on low for 7 to 8 hours. The
finished stew should reach a temperature of 165°F.
3. Garnish the finished stew with the chopped peanuts and
cilantro.
Per Serving (1½ cups): Calories: 476; Total Fat: 21g; Saturated Fat: 5g;
Trans Fat: 0g; Polyunsaturated Fat: 5g; Monounsaturated Fat: 10g;
Cholesterol: 87mg; Sodium: 345mg; Carbohydrates: 28g; Fiber: 7g; Sugars:
8g; Protein: 47g
NUTRITIONAL HIGHLIGHT: Eating nuts as part of a healthy diet is
good for your heart. Nuts contain unsaturated, healthy fatty acids and other
nutrients. They are a great snack food, inexpensive, and easy to grab and
go. Aim for 1 to 1½ ounces per day.