Peanutty African Stew

Peanutty African Stew

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

1 cup instant brown rice
2 cups chicken broth, reduced sodium (see Notes)
1 teaspoon dehydrated minced onion
1 teaspoon garlic powder or 4 cloves garlic
1⁄2 teaspoon ground ginger
1⁄8 teaspoon red pepper (optional)
2 cups medium diced peeled sweet potato or yam
1 can (14.5 ounces) diced tomatoes with liquid
1⁄2 teaspoon salt
1⁄2 cup creamy peanut butter
1 1⁄4 cups non-fat or 1% milk
3 cups baby spinach leaves, coarsely chopped
1⁄4 cup chopped dry roasted peanuts (optional)
green onion, thinly sliced (optional)

Directions

1. Combine first 9 Ingredients in a soup pot. Bring to a boil, then turn down to medium low, cover and simmer for 10 minutes.
2. Stir in peanut butter and milk. Return to a gentle simmer and cook uncovered for 5 minutes.
3. Stir in spinach and cook until wilted, 2 to 3 minutes. Remove from heat. Top with peanuts and green onion, if desired.
4. Refrigerate leftovers within 2 hours.

Notes

• Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
• Substitute a 10 ounce package of frozen spinach for the fresh spinach.
• Flavor boosters: chopped cilantro, red and green peppers, raisins.
• To avoid peanuts or peanut butter, try sunflower seeds or sunflower seed butter.

West African Peanut Soup

West African Peanut Soup

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 8 servings
Serving Size 1 cup

Ingredients

2⁄3 cup onion, diced
1 Tablespoon toasted sesame oil
1 clove garlic, minced or 1/4 teaspoon garlic powder
1 cup cooked skinless chicken breast, diced
1 1⁄2 teaspoons curry powder
1⁄2 teaspoon pepper
1⁄2 teaspoon crushed red pepper flakes
3 cups reduced sodium fat-free chicken broth (see Notes)
1 can (6 ounces) tomato paste
2 cans (14 1/2 ounces) stewed tomatoes, unsalted
6 Tablespoons reduced-fat peanut butter

Directions

1. In a large pot saute onion in sesame oil until translucent; add garlic and chicken and stir to heat through.
2. Add seasonings and saute 1 minute longer.
3. Add broth, tomato paste, tomatoes, and peanut butter. Stir until well combined.
4. Heat over medium heat until hot but not boiling. Serve immediately.
5. Refrigerate leftovers within 2 hours.

Notes

• Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
• For more peanut flavor, add chopped peanuts.
• To avoid peanuts or peanut butter, try sunflower seeds or sunflower seed butter.