夕食普通

Peanutty Stew

Name: Peanutty Stew
Prep time: 20 min
Cook time: 18 min
Total time: 38 min
Yield: 8
Ingredients: 1 cup instant brown rice; 2 cups low-sodium chicken broth; 1 teaspoon dehydrated onion, minced; 1 teaspoon garlic powder; 1/2 teaspoon ground ginger; cayenne pepper; 1 medium sweet potato, peeled and diced; 1 can (14.5 ounces) low-sodium tomatoes, not drained; salt; 1/2 cup reduced-fat creamy peanut butter; 1 1/4 cups fat-free milk; 3 cups baby spinach; 1/4 cup chopped peanuts; green onion

A spicy and savory one pot dish that the whole family will enjoy. Add some cayenne pepper for an extra kick.

38 min8 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1 cup

231

カロリー

10g

タンパク質

34g

炭水化物

脂質

食物繊維

糖類

145mg

ナトリウム

飽和脂肪酸 1 g · コレステロール 1 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

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

作り方

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.

メモ

•Substitute 12 ounces frozen spinach for fresh.
•Flavor boosters: chopped cilantro, red and green peppers, raisins.

出典: USDA MyPlate Kitchen · Food Hero Oregon State University Cooperative Extension Service

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