Low Fat African Chicken Peanut Stew
Dive into the rich, hearty flavors of *Low Fat African Chicken Peanut Stew*, a lighter take on the classic West African dish that's perfect for guilt-free indulgence. This vibrant stew combines tender chicken breast with aromatic spices like cumin, coriander, and chili powder, while natural peanut butter adds a creamy, nutty depth. Packed with nutrient-rich kale or spinach, and brightened by fresh cilantro and lime wedges, this recipe balances bold flavors with healthy ingredients. Simmered with low-sodium chicken broth and diced tomatoes, it’s both comforting and nourishing—a one-pot wonder ready in under an hour. Ideal for meal prep or family dinners, this stew is as satisfying as it is wholesome.
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Recipe Information
Ingredients
- 500 grams boneless, skinless chicken breast
- 1 tablespoon olive oil
- 1 large onion, chopped
- 4 garlic cloves, minced
- 1 tablespoon fresh ginger, grated
- 1 red bell pepper, chopped
- 400 grams canned diced tomatoes
- 500 milliliters low-sodium chicken broth
- 60 grams natural peanut butter
- 2 tablespoons low-sodium soy sauce
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 0.5 teaspoon chili powder
- 100 grams kale or spinach, chopped
- to taste salt and pepper
- 2 tablespoons fresh cilantro, chopped
- 4 lime wedges
Instructions
Cut the chicken breast into bite-sized cubes.
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and cook for about 5 minutes until it becomes translucent.
Stir in the minced garlic and grated ginger; cook for another minute until fragrant.
Add the chopped red bell pepper and cook for 2-3 minutes until slightly softened.
Add the diced tomatoes with their juice, chicken broth, natural peanut butter, soy sauce, cumin, coriander, and chili powder, stirring well to combine.
Bring the mixture to a simmer, then add the chicken pieces. Season with salt and pepper to taste.
Cover the pot and let the stew simmer gently over low heat for 20-25 minutes, or until the chicken is fully cooked and tender.
Stir in the chopped kale or spinach, cooking for an additional 5 minutes until the greens are wilted and tender.
Adjust the seasoning with more salt and pepper if needed.
Serve the stew hot, garnished with fresh cilantro and accompanied by lime wedges for squeezing.
Nutrition Facts
Calories |
1737 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 78.3 g | 100% | |
| Saturated Fat | 15.9 g | 80% | |
| Polyunsaturated Fat | 4.8 g | ||
| Cholesterol | 433 mg | 144% | |
| Sodium | 2534 mg | 110% | |
| Total Carbohydrate | 73.0 g | 27% | |
| Dietary Fiber | 23.5 g | 84% | |
| Total Sugars | 33.8 g | ||
| Protein | 190.9 g | 382% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 545 mg | 42% | |
| Iron | 14.0 mg | 78% | |
| Potassium | 3574 mg | 76% | |
*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.
