Peanutty Stew
A spicy and savory one pot dish that the whole family will enjoy. Add some cayenne pepper for an extra kick.
Nutrition Facts (per serving)
Values are per serving · Serving Size: 1 cup
231
Calories
10g
Protein
34g
Carbs
7g
Fat
4g
Fiber
6g
Sugar
145mg
Sodium
Saturated Fat 1 g · Cholesterol 1 mg
Rings show one serving as a share of a 2,000 calorie reference day. In the Nutrola app they fill against your own goals.
Ingredients
instant brown rice
1 cup
low-sodium chicken broth
2 cups
dehydrated onion, minced
1 teaspoon
garlic powder
1 teaspoon
ground ginger
1/2 teaspoon
cayenne pepper
optional
sweet potato, peeled and diced
1 medium · about 2 cups
low-sodium tomatoes, not drained
1 can (14.5 ounces)
salt
optional
reduced-fat creamy peanut butter
1/2 cup
fat-free milk
1 1/4 cups
baby spinach
3 cups · coarsely chopped
chopped peanuts
1/4 cup · optional
green onion
optional, thinly sliced for garnish
Instructions
- 1
Wash hands with soap and water.
- 2
Combine first 9 ingredients in a soup pot. Bring to boil, then turn down to medium low, cover and simmer for 10 minutes.
- 3
Stir in peanut butter and milk. Return to gentle simmer and cook uncovered for 5 minutes.
- 4
Stir in spinach and cook until wilted, 2 to 3 minutes. Remove from heat.
- 5
Ladle stew into bowls and top with peanuts and green onion, if desired.
Notes
- •Substitute 12 ounces frozen spinach for fresh.
- •Flavor boosters: chopped cilantro, red and green peppers, raisins.
Source: USDA MyPlate Kitchen · Food Hero Oregon State University Cooperative Extension Service
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