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African Chicken Peanut Stew

 
African Chicken Peanut Stew
Image ©
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $3.56 One serving costs about $3.56

$3.56 per serving

124 people like this recipe

124 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

1 fall,winter,gluten-free,dairy-free,healthy,gluten free,dairy free lunch,main course,main dish,dinner African
spoonacular Score:99%

Spoonacular Score: 99%

 

Need a gluten free and dairy free main course? African Chicken Peanut Stew could be a tremendous recipe to try. This recipe makes 1 servings with 1377 calories, 75g of protein, and 102g of fat each. For $3.87 per serving, this recipe covers 62% of your daily requirements of vitamins and minerals. It can be enjoyed any time, but it is especially good for Autumn. From preparation to the plate, this recipe takes approximately 45 minutes. 124 people have tried and liked this recipe. Head to the store and pick up bell peppers, tomato, pepper, and a few other things to make it today. To use up the tomato you could follow this main course with the Pink Peony Popcorn Balls as a dessert. All things considered, we decided this recipe deserves a spoonacular score of 99%. This score is super. Try African Chicken Peanut Stew, West African Peanut-Chicken Stew, and One-Pot African Peanut Stew for similar recipes.

African can be paired with Pinotage, Chenin Blanc, and Riesling. The best wine for African dishes will depend on the dish, but a fruity, aromatic white wine is a safe bet for spicy dishes while pinotage would be a traditional match for South African cuisine. The Pine Ridge Chenin Blanc - Viognier with a 4.1 out of 5 star rating seems like a good match. It costs about 13 dollars per bottle.

Pine Ridge Chenin Blanc - Viognier

The 2014 release of this intriguing blend delights the nose with a charming bouquet of enticing aromas of fresh Meyer lemon, fuzzy peach, ripe honeydew melon and yellow plum, mingled with touches of citrus blossom and white tea. The clean, vibrant palate enters with juicy pomelo, sweet lychee and honeyedtangerine fruits, balanced by vibrant acidity and hints of yellow apple and key lime pie that last through the crisp and refreshing finish.With its balanced acidity, this versatile wine pairs well with a number of dishes, from light salads to seafood to, most notably, foods with a hint of spiciness - its subtle sweetness provides balance alongside a touch of heat. Try Chenin Blanc + Viognier with a flavorful Thai curry, a sushi dish, such asa spicy tuna roll, or seared halibut. Blend: 80% Chenin Blanc, 20% Viognier

» Get this wine on Wine.com

Ingredients

Servings:
some
some bell peppers
bell peppers
0.72 cups
0.72 cups chicken
chicken
2.5
2.5  cooking oil
cooking oil
1 tsp
1 tsp curry paste
curry paste
2
2  garlic cloves
garlic cloves
1
1  ginger
ginger
1 cup
1 cup groundnut
groundnut
2 handfuls
2 handfuls onions
onions
some
some bell pepper
bell pepper
some
some salt
salt
some
some seasoning
seasoning
0.5 small
0.5 small sweet potato
sweet potato
1 pinch
1 pinch thyme
thyme
1 small
1 small tomato
tomato
1.5
1.5  tomato
tomato
some bell peppers
some
bell peppers
0.72 cups chicken
0.72 cups
chicken
2.5  cooking oil
2.5
cooking oil
1 tsp curry paste
1 tsp
curry paste
2  garlic cloves
2
garlic cloves
1  ginger
1
ginger
1 cup groundnut
1 cup
groundnut
2 handfuls onions
2 handfuls
onions
some bell pepper
some
bell pepper
some salt
some
salt
some seasoning
some
seasoning
0.5 small sweet potato
0.5 small
sweet potato
1 pinch thyme
1 pinch
thyme
1 small tomato
1 small
tomato
1.5  tomato
1.5
tomato

Equipment

bowl
bowl
pot
pot
bowl
bowl
pot
pot


Instructions

Read the detailed instructions on Afrolems

Price Breakdown

Cost per Serving: $3.77
Ingredient
some bell peppers
1.5 cups chicken
1 teaspoon curry paste
2 garlic cloves
1 ginger
1 cup groundnut
some bell pepper
½ smalls sweet potato
1 small tomato
1.5 tomato
Price
$0.37
$0.54
$0.06
$0.13
$0.04
$0.99
$0.37
$0.22
$0.34
$0.69
$3.77

Tips

Health Tips

  • Many people will tell you to remove the skin on your chicken to cut down on fat. This is true, but if you like the taste, leave it on! You're only gaining a little fat for a lot of flavor. Plus, a little over half of the fat in chicken skin is monounsatured fat (that's a heart-healthy kind) and the notion that saturated fat is unhealthy is being questioned too. So in our opinion: dig in, skin and all!

  • Be conscious of your choice of cooking oils. Some studies have shown that vegetable oils like safflower oil, sunflower oil, and canola oil might actually contribute to heart disease. Olive oil is a good alternative for low temperature cooking, while coconut oil is a recent favorite for high temperature cooking. Do your research!

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • get more health tips

Price Tips

  • Fresh herbs can be expensive, so don't let them go to waste. If you have any leftovers, you might be able to freeze them. The Kitchn recommends freezing hardy herbs like rosemary and thyme in olive oil, while Better Homes and Gardens suggests using freezer bags to freeze basil, chives, mint, and more.

  • If you find meat (especially grassfed and/or organic meat!) on sale, stock up and freeze it. Ground meat will stay good 3-4 months, while steaks, chops, etc., will be fine for at least 4 months.

Cooking Tips

  • If you normally rinse your chicken?stop! You could be spreading bacteria around your kitchen and it isn't really necessary.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • Keeping ginger on hand all the time doesn't mean you have to buy bottled ginger. Instead, freeze fresh ginger whole and grate what you need while its still frozen.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

  • Choose pasture-raised chicken if it is available. If it is not at your supermarket, visit a farmers' market and ask around.

  • According to the Non-GMO Project, about 90% of the canola oil in the United States is made from genetically modified rapeseed, so if this issue is important to you be sure to buy certified organic or certified GMO-free canola oil!

Disclaimer

Nutritional Information

Quickview
1204 Calories
58g Protein
88g Total Fat
60g Carbs
100% Health Score
Limit These
Calories
1204
60%

Fat
88g
136%

  Saturated Fat
15g
95%

Carbohydrates
60g
20%

  Sugar
16g
19%

Cholesterol
61mg
20%

Sodium
340mg
15%

Get Enough Of These
Protein
58g
118%

Vitamin A
17105IU
342%

Vitamin C
233mg
283%

Manganese
4mg
234%

Vitamin B3
32mg
162%

Folate
476µg
119%

Fiber
23g
93%

Magnesium
362mg
91%

Vitamin B1
1mg
86%

Vitamin B6
1mg
84%

Copper
1mg
84%

Phosphorus
835mg
84%

Potassium
2495mg
71%

Iron
8mg
49%

Vitamin B5
4mg
46%

Vitamin K
39µg
38%

Zinc
5mg
35%

Selenium
23µg
34%

Vitamin E
4mg
33%

Vitamin B2
0.53mg
31%

Calcium
257mg
26%

Vitamin B12
0.25µg
4%

Vitamin D
0.16µg
1%

covered percent of daily need

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