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West African Chicken and Groundnut Stew

 

81

Yield

8

servings

Prep

15

min

Cook

1

hrs

Ready

1

hrs

Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

2 whole chicken breast halves, boneless, skinless
cut into 1/2" pieces
*
1 tablespoon peanut oil
1 medium onions
chopped
1 each garlic cloves
minced
28 ounces tomatoes
whole, undrained, cut up
15 ½ ounces great northern beans
undrained
11 ounces corn niblets
drained
*
1 each sweet potatoes, or yams
peeled and chopped
¾ cup water
¼ cup peanut butter
1 tablespoon tomato paste
1 teaspoon salt
1 teaspoon chili powder
½ teaspoon ginger
*
½ teaspoon cayenne pepper
*
3 cups rice
hot cooked

Directions

In a 4 quart Dutch oven over medium-high heat, cook chicken in oil until chicken is lightly browned and no longer pink, stirring frequently.

Add onion and garlic; cook and stir 3 to 4 minutes or until onion is tender.

Add remaining ingredients except rice; mix well.

Bring to a boil. Reduce heat to medium-low; cover and cook 30 minutes or until sweet potato is tender, stirring occasionally.

If stew becomes too thick, add additional water.

Serve stew over hot rice.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 272g (9.6 oz)
Amount per Serving
Calories 42014% of calories from fat
 % Daily Value *
Total Fat 7g 10%
Saturated Fat 1g 7%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 353mg 15%
Total Carbohydrate 26g 26%
Dietary Fiber 6g 25%
Sugars g
Protein 26g
Vitamin A 70% Vitamin C 26%
Calcium 8% Iron 12%
* based on a 2,000 calorie diet How is this calculated?

 

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