Thursday, October 24, 2013

{Recipe} African peanut stew

This is just an incredibly good stew. Of course, as a self-described peanut butter fanatic, I may be just a LITTLE biased, but I still think you might agree. ;) 


Yield: makes about 7 (1 1/2 cup) servings

1 1/2 T extra virgin olive oil, divided
16-20 oz extra lean ground turkey
1 large yellow onion, sliced thinly
2 garlic cloves, minced
1 T peeled and minced fresh ginger root
1 T curry powder
1/2 tsp red pepper flakes
2 med-large sweet potatoes, peeled and diced
2 cups chicken broth
1 (28 oz) can petite diced tomatoes
1 tsp coarse salt
1 tsp freshly ground black pepper
1/2 cup natural peanut butter, smooth or chunky
1 (14 oz) can lite coconut milk
1 T brown sugar

In a large non-stick skillet, heat 1/2 T olive oil over medium-high heat. Add turkey and cook, breaking up clumps, until the turkey is cooked through. Season with 1/2 tsp salt and 1/2 tsp black pepper. Remove from heat. 

Heat remaining 1 T olive oil in a large pot over medium heat. Add onion and saute for about 6 minutes or until softened. Add garlic, ginger, curry, and red pepper flakes, and cook for 1 more minute.

Stir in sweet potatoes, chicken broth, tomatoes, and remaining 1/2 tsp of both salt and pepper; bring soup to a boil. Simmer, covered, for about 10 minutes.

Stir in the peanut butter and coconut milk. Add the cooked turkey and the brown sugar to the soup, stirring to combine. Bring the mixture to a simmer and cook another 5 minutes or so.

Like a lot of dishes I make, this one is pretty "all-inclusive" -- containing a balanced mix of carbohydrate, protein, and fat while also including a hefty dose of always-good-for-you vegetables. Unsurprisingly, this stew is quite satiating with fiber-rich sweet potatoes, high-protein turkey, healthy fat from peanut butter, as well as the stew liquid.  ;)

Each serving contains ~365 calories.

Pro Tips
Feel free to use the "lean" ground turkey vs the "extra lean"--I usually prefer the "lean" but could only find the "extra lean" at the time (although the "extra lean" still worked very well here). Also, if you'd prefer to use regular vs lite coconut milk, that's fine too. Just be aware that you'll be adding more calories to my per serving calculations.   

Enjoy ;)

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