Tag Archives: stew

African Tomato and Peanut Chicken Stew

It is African Heritage Week and Black History Month. What a great time to learn about other heritages and cultures through food. This week, I’ll be highlighting some dishes inspired by African flavors and seasonings. I hope you enjoy them!

Today, it seems to be a fairly straightforward tomato and chicken stew, but then you season it with peanut butter. But it really works. And don’t be afraid of exotic foods when feeding kids. All of the not grumpy kids at my house asked for seconds of this. Serve it as is or with some rice. Enjoy!

African Tomato and Peanut Chicken Stew (Serves 6)

African Tomato and Peanut Chicken Stew

1 pound boneless, skinless chicken thighs, chopped into small pieces
2 teaspoons olive oil
1 large onion, diced
1 large green bell pepper, diced
1 tablespoon minced garlic (about 3-4 cloves)
2 teaspoons ground ginger
¼ teaspoon cayenne pepper
2 tablespoons peanut butter
2 (14.5 ounce cans) fire-roasted diced tomatoes

1. Add olive oil to a medium saucepan over medium-high heat. Add chicken and cook for 1½ minutes, then toss and add onion, bell pepper and garlic. Sauté for 3 to 4 minutes, stirring often.
2. Reduce heat to medium. Add ginger and cayenne pepper, and peanut butter, stirring to combine. Cook for 30 seconds.
3. Add tomatoes and bring to a boil. Reduce heat to simmer and cook for 15 to 20 minutes, until chicken reaches an internal temperature of 165°F and sauce thickens slightly.

Nutritional information:

Calories: 220
Protein: 21 g
Fat: 11 g
Saturated Fat: 2 g
Cholesterol: 107 mg
Carbohydrates: 11 g
Fiber: 2 g
Sodium: 274 mg

Source: slightly adapted from Stone Soup

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Curried Lentil and Vegetable Stew

Last week, I talked about my 4 “F”‘s. Today’s recipe can highlight at least 3 of them. And it is National Soup Month, so soup/stew recipe seemed appropriate!

Fresh – I use a ton of fresh vegetables here. I’ve made many variations on this recipe as well, based on what veggies I have on hand and want to use up.

Flavor – I love using curry and other seasonings because they add a TON of flavor without adding a bunch of sodium. Using a sweet curry powder or sweet veggies like carrots and sweet potatoes also means I don’t need to add any sugar.

Fiber – Lentils are a great source of fiber and make this stew very hearty. More veggie = more fiber. Add in whatever you have on hand. I haven’t found a bad combination yet.

Not related to the “F”s, but I also love this recipe because the leftovers are so versatile. You can put it over some brown rice, in a quesadilla, over nachos, or in a pita. It is so much more than just a bowl of soup. If you find a creative way to eat it, please share in the comments. Enjoy!

Curried Lentil and Vegetable Stew (Serves 6-8)

Curried Lentil and Vegetable Stew

2 tsp olive oil
1 cup chopped onion
1 sweet potato, peeled and diced
2 carrots, diced
1 rib celery, diced
2 zucchini, chopped
2 cloves garlic, minced
1 cup chopped tomato
2 tablespoons curry powder
2 tablespoons ketchup
2 cups low sodium chicken broth
2 tablespoons flour
2 ½ cups cooked lentils (see below)
2 tablespoons plain yogurt or sour cream
¼ cup chopped cilantro

1. Heat oil in a large sauce pan over medium-high heat. Add onion, carrots, and celery; saute 4 minutes.

2. Add zucchini and garlic; saute 3 minutes. Add sweet potoat, tomato, curry, flour, and ketchup. Cook 1 minute, stirring constantly.

3. Add broth to pan. Bring to a boil; reduce heat and simmer for 20 minutes, or until carrots and potatoes are tender. Stir in lentils. Cook for 3 minutes.

4. Top with yogurt and cilantro as serving.

Recipe notes: I use brown lentils. Just cook the lentils in water according to the package directions (omit any salt or oil). This is good served over some rice or with naan.

Low iodine adjustment: Use homemade broth and omit the broth. If you can find a salt free ketchup, that would be better. You could omit it, too.

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