Heart-Healthy African Chicken Peanut Stew
Dive into a bowl of rich and comforting flavor with this Heart-Healthy African Chicken Peanut Stew, a nutrient-packed twist on a traditional West African dish. Featuring tender pieces of chicken breast, creamy natural peanut butter, and a medley of vibrant vegetables like sweet potatoes, spinach, and cabbage, this stew is as wholesome as it is satisfying. Enhanced with aromatic ginger, garlic, and warming spices like cumin and cayenne, every spoonful delivers layers of robust, earthy goodness. Perfect for a cold evening or busy weeknight, this one-pot recipe is easy to prepare in under an hour and brimming with high-quality proteins, heart-healthy fats, and fiber-rich ingredients. Served hot and optionally garnished with fresh cilantro and zesty lime wedges, this gluten-free dish will quickly become a staple in your healthy eating repertoire. Keywords: heart-healthy recipes, African chicken peanut stew, healthy comfort food, gluten-free stew, quick one-pot meal.
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Recipe Information
Ingredients
- 1 pound boneless, skinless chicken breast
- 1 tablespoon olive oil
- 1 unit medium onion, chopped
- 2 unit garlic cloves, minced
- 1 tablespoon fresh ginger, minced
- 3 cups low-sodium chicken broth
- 1 cup canned crushed tomatoes
- 0.5 cup smooth natural peanut butter
- 2 cups sweet potatoes, peeled and cubed
- 1 cup cabbage, shredded
- 2 handfuls baby spinach
- 1 teaspoon ground cumin
- 0.25 teaspoon cayenne pepper
- 0.5 teaspoon salt
- 0.5 teaspoon ground black pepper
- 2 tablespoons fresh cilantro, chopped (optional)
- 1 unit fresh lime wedges (optional)
Instructions
Cut the boneless, skinless chicken breast into bite-sized pieces and set aside.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until it is translucent, about 5 minutes.
Add the minced garlic and ginger to the pot, and cook for another 1-2 minutes, stirring frequently.
Stir in the chicken pieces, cooking until they are browned on all sides, about 5 minutes.
Pour in the low-sodium chicken broth and crushed tomatoes, and stir in the peanut butter until it's fully incorporated.
Add the cubed sweet potatoes and shredded cabbage to the pot, then season with ground cumin, cayenne pepper, salt, and ground black pepper.
Bring the stew to a gentle simmer and cover the pot. Cook for about 30 minutes or until the sweet potatoes are tender and the flavors have melded together.
Just before serving, stir in the baby spinach and let it wilt in the hot stew.
Serve hot, garnished with fresh cilantro and lime wedges if desired.
Nutrition Facts
Calories |
2200 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 92.9 g | 119% | |
| Saturated Fat | 17.9 g | 89% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 2878 mg | 125% | |
| Total Carbohydrate | 163.4 g | 59% | |
| Dietary Fiber | 32.4 g | 116% | |
| Total Sugars | 51.4 g | ||
| Protein | 191.6 g | 383% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 480 mg | 37% | |
| Iron | 17.5 mg | 97% | |
| Potassium | 4743 mg | 101% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
