African Sweet Potato & Chicken Stew
From EatingWell: 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.
- 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
- 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.
- 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.
- 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.
Tips & Notes
- 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.
Per serving: 612 calories; 24 g fat (4 g sat, 8 g mono); 76 mg cholesterol; 68 g carbohydrates; 0 g added sugars; 13 g total sugars; 35 g protein; 12 g fiber; 465 mg sodium; 948 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
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- Total Time
- 45 minutes or less
- Main Ingredient
- Preparation/ Technique
- Type of Dish
- Main dish, poultry
- Ease of Preparation
- March/April 2014