저녁보통

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 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 1 cup

231

칼로리

10g

단백질

34g

탄수화물

지방

식이섬유

당류

145mg

나트륨

포화지방 1 g · 콜레스테롤 1 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

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

조리법

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.

메모

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

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

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