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
More From EatingWell
Onions are the perfect accompaniment to almost any savory...
Pesto is an easy way to add flavor without tons of extra...
Having a snack attack? Stock your fridge and pantry with...
Coffee is a healthy and flavorful addition to many desserts...
Coconut is a sweet addition to many healthy breakfast recipes...
The health perks of coffee only add to it's appeal for coffee...
If you’re looking for healthier food to enjoy during the...
Lentils are a versatile, budget-friendly and healthy addition...
Pork chops are a versatile and budget-friendly option for...
Apple recipes are a favorite fall fruit, whether you enjoy...
Make sure you have a quick and easy dinner ready to go next...
If you like your food hot—spicy, that is—we've got some...
Mediterranean cuisine is delicious: it’s rich in fruits,...
This Valentine’s Day, stay in with the ones you love and make...
Ring in the Chinese New Year with these healthy Chinese...
From grilled steak to creamy chicken, our quick and healthy...
- Total Time
- 45 minutes or less
- Main Ingredient
- Preparation/ Technique
- Type of Dish
- Main dish, poultry
- Ease of Preparation
- March/April 2014