Rating: 4.55 stars
12 Ratings
  • 5 star values: 7
  • 4 star values: 5
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

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.

EatingWell Test Kitchen
Source: EatingWell Magazine, March/April 2014

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Recipe Summary test

total:
45 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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

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 Facts

615 calories; protein 35.1g; carbohydrates 66.2g; dietary fiber 13.4g; sugars 11.7g; fat 24.3g; saturated fat 4.6g; cholesterol 75.5mg; vitamin a iu 14507.6IU; vitamin c 44.8mg; folate 36.5mcg; calcium 141.7mg; iron 4.7mg; magnesium 63.2mg; potassium 954.3mg; sodium 457.5mg; thiamin 1.3mg.
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