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FOOD FOR THOUGHT: Peanutty African Stew

November 14th, 2012

Food for Thought, brought to you by the Oregon State Student Health Services Dietician Lynn Cordes, MS, RD, LD and the Dietetic Intern, Lynette Iseli.

This stew will help warm you up on a cold, rainy Corvallis day.  The peanut butter and milk are great sources of protein that will help fill you up and keep you full.  If you like to grocery shop ahead of time, but your spinach just doesn’t seem to last long enough in the fridge, try buying frozen spinach and keep it in the freezer until you are ready to use it.  You can also substitute kale or swiss chard for the spinach if you happen to have them on hand.

Food Hero Recipe

Ingredients

1 cupinstant brown rice
2 cups chicken broth, reduced sodium
1 teaspoon dehydrated minced onion
1⁄2 teaspoon garlic powder
1⁄2 teaspoon ground ginger
1⁄8 teaspoon red pepper (optional)
2 cups medium diced peeled sweet potato oryam
1 can (14.5 ounce) diced tomatoes with liquid
1⁄2 teaspoon salt
1⁄2 cup creamy peanut butter, reduced-fat
1 1⁄4 cups fat free milk
3 cups (3 ounces) baby spinach leaves, coarsely chopped
1⁄4 cup chopped dry roasted peanuts
green onion, thinly sliced, for garnish (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.
4. Ladle stew into bowls and top with peanuts and green onion, if desired.

 Options

  • 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

For nutritional information, information about prep time, cooking time, and to adjust ingredients to particular serving sizes, please view this recipe on the Food Hero website here 

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