African Sweet Potato & Chicken Stew

African Sweet Potato & Chicken Stew

7 Reviews
From: EatingWell Magazine, March/April 2014

In this African peanut and chicken stew recipe, nutrient-rich sweet potatoes and no-salt-added tomatoes keep this creamy stew healthy. To complete the bowl, the flavorful chicken stew is served over whole-wheat couscous seasoned with lime juice and chopped fresh cilantro.

Ingredients 4 servings

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  • 1 pound boneless, skinless chicken thighs, trimmed
  • 2 teaspoons ground coriander, divided
  • 3/4 teaspoon salt, divided
  • 2 tablespoons extra-virgin olive oil, divided
  • 1 large onion, halved and sliced
  • 1 tablespoon grated fresh ginger
  • 1 large sweet potato (about 1 pound), peeled and cubed (1/2-inch)
  • 1 28-ounce can no-salt-added whole tomatoes (see Tip), chopped (juice reserved)
  • 1/4 cup smooth natural peanut butter
  • 2 tablespoons lime juice, divided
  • 1/4 teaspoon cayenne pepper or 1/2 teaspoon crushed red pepper
  • 1 1/2 cups water
  • 1 cup whole-wheat couscous
  • 1 cup chopped cilantro

Preparation

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  1. Cut chicken into bite-size pieces and sprinkle with 1 teaspoon coriander and 1/2 teaspoon salt. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the chicken and cook, stirring, until browned on all sides, about 4 minutes. Transfer to a plate.
  2. Add the remaining 1 tablespoon oil, onion and ginger to the pan and cook, stirring, until lightly browned, 3 to 5 minutes. Add sweet potato, tomatoes and their juice, peanut butter, 1 tablespoon lime juice, cayenne (or crushed red pepper) and the remaining 1 teaspoon coriander and 1/4 teaspoon salt. Bring to a boil. Reduce heat to maintain a simmer, cover and cook, stirring occasionally, until the sweet potato is tender, 14 to 16 minutes. Return the chicken and any accumulated juice to the pan and cook until heated through, about 2 minutes more.
  3. Meanwhile, bring water to a boil in a medium saucepan. Stir in couscous and the remaining 1 tablespoon lime juice. Cover, remove from the heat and let stand for 5 minutes. Fluff with a fork; stir in cilantro. Serve the stew over the couscous.
  • Tip: Sodium amounts vary widely among brands of whole tomatoes. And although it can be hard to find any labeled “no-salt-added,” for the best tomato flavor we use brands that have little or no added sodium. Compare nutrition labels and choose one that has 190 mg sodium or less per 1/2-cup serving.

Nutrition information

  • Serving size: 1 3/4 cups stew & 1 cup couscous
  • Per serving: 615 calories; 24 g fat(5 g sat); 13 g fiber; 66 g carbohydrates; 35 g protein; 37 mcg folate; 76 mg cholesterol; 12 g sugars; 0 g added sugars; 14508 IU vitamin A; 45 mg vitamin C; 142 mg calcium; 5 mg iron; 457 mg sodium; 954 mg potassium
  • Nutrition Bonus: Vitamin A (277% daily value), Vitamin C (64% dv), Iron (30% dv), Potassium (27% dv), Zinc (18% dv), Magnesium (16% dv)
  • Carbohydrate Servings: 4
  • Exchanges: 3 1/2 starch, 2 1/2 vegetable, 3 lean meat, 1/2 high-fat meat, 2 fat

Reviews 7

October 24, 2016
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By: kate.sullivan
This was really easy, and really tasty-- the cilantro-rice couscous (or rice, or other grain) was crucial. I think next time I might even add chopped peanuts. Definitely doesn't need the chicken, and I think the sweeter the sweet potatoes, the better. I might up the peanut butter and spices next time.
September 22, 2016
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By: DeAngelo Durham
Please stop naming recipes this way. Africa is a Continent, not a country. Please name it after to COUNTRY it came from.
September 11, 2014
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By: Ann Marie Natal
Amazing! This is such an amazing recipe with a unique combination of mouthwatering flavors. The peanut butter tied together well with the lime, cayenne, coriander, tomato, and cilantro flavors perfectly! The chicken and sweet potato blend made this stew satisfyingly hearty. This is an extraordinary recipe and is definitely a keeper. 5 stars!!! Pros: Awesome flavors... Cons: None
September 08, 2014
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By: Clover
Unique flavors! This was easy to make, and everyone raved about how great it was. I split the recipe and added chicken to one portion. We have a vegetarian friend who I made the meatless portion for. I added chickpeas to the meatless portion. I also added some sauteed kale for some added color. The basic recipe is wonderful as is though. I am making a double recipe to freeze! Its that good. Pros: Easy and impressive
April 11, 2014
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By: EatingWell User
Great stew Quick and easy to prepare stew that tastes fantastic, would use diced tomatoes next time, not much else to say. Pros: Very easy to prepare Cons: None
March 30, 2014
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By: Misselza
DELICIOUS! Made this for a potluck and everyone LOVED it!! Skipped the couscous, doubled the recipe starting with 2 large sweet potatoes, used a whole roasted chicken (can buy those at the grocery store here) and chopped the legs and breast meat into little pieces (without the skin). Used more coriander on everything (about 6-8tsp) and used the dried chile peppers (1tbsp) and it was only mildly spicy (perfect for me). I also added a cup of chickpeas, and about 1/2 cup of crushed peanuts during the last 5-10 mins of cooking. I didn't leave anything else out of the recipe and it was absolutely delicious, even better the next day. I will definitely be making this again!! Pros: Quick, easy, yummy, ingredients are easily accessible Cons: None
March 29, 2014
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By: Ruth Burnham
Yummy! I used a box of lentil pilaf with this instead of couscous. Didn't use the accompanying spice pack; did stir in the lime juice. The stew is delicious. Will definitely make again. Forgot the red pepper, still delicious. Pros: Healthy ingredients