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Skinny Chicken Peanut Stew

 
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 $2.84 One serving costs about $2.84

$2.84 per serving

1 people like this recipe

1 likes

This recipe is ready in 60 minutes

Ready in 60 minutes

4 fall,winter,gluten-free,dairy-free,healthy,gluten free,dairy free lunch,main course,main dish,dinner
spoonacular Score:79%

Spoonacular Score: 79%

 

Skinny Chicken Peanut Stew might be just the main course you are searching for. This gluten free and dairy free recipe serves 4 and costs $2.72 per serving. One serving contains 353 calories, 32g of protein, and 20g of fat. Autumn will be even more special with this recipe. Not a lot of people made this recipe, and 1 would say it hit the spot. A mixture of chicken broth, peanut butter, ginger root, and a handful of other ingredients are all it takes to make this recipe so tasty. To use up the salt and pepper you could follow this main course with the Dr. Pepper Cake with Flour Cooked Frosting as a dessert. From preparation to the plate, this recipe takes roughly 1 hour. All things considered, we decided this recipe deserves a spoonacular score of 78%. This score is good. Try Skinny Chicken Stew with Cheesy Croutons, Skinny Thai Chicken Meatballs with Peanut Sauce, and Chicken and Peanut Stew for similar recipes.

Ingredients

Servings:
0.5 lb
0.5 lb fresh baby spinach leaves
fresh baby spinach leaves
2 tsps
2 tsps brown sugar
brown sugar
0.25 tsps
0.25 tsps chili powder
chili powder
2 cups
2 cups fat free chicken broth
fat free chicken broth
0.33 cloves
0.33 cloves garlic
garlic
1 Tbsp
1 Tbsp ginger root
ginger root
2 Tbsps
2 Tbsps grapeseed oil
grapeseed oil
1 large
1 large onion
onion
1 large
1 large orange pepper
orange pepper
1 Tbsp
1 Tbsp peanut butter
peanut butter
3
3  plum tomatoes
plum tomatoes
some
some salt and pepper
salt and pepper
1 tsp
1 tsp sesame oil
sesame oil
1 lb
1 lb skinless boneless chicken breast
skinless boneless chicken breast
0.5 lb fresh baby spinach leaves
0.5 lb
fresh baby spinach leaves
2 tsps brown sugar
2 tsps
brown sugar
0.25 tsps chili powder
0.25 tsps
chili powder
2 cups fat free chicken broth
2 cups
fat free chicken broth
0.33 cloves garlic
0.33 cloves
garlic
1 Tbsp ginger root
1 Tbsp
ginger root
2 Tbsps grapeseed oil
2 Tbsps
grapeseed oil
1 large onion
1 large
onion
1 large orange pepper
1 large
orange pepper
1 Tbsp peanut butter
1 Tbsp
peanut butter
3  plum tomatoes
3
plum tomatoes
some salt and pepper
some
salt and pepper
1 tsp sesame oil
1 tsp
sesame oil
1 lb skinless boneless chicken breast
1 lb
skinless boneless chicken breast

Equipment

frying pan
frying pan
frying pan
frying pan


Instructions

  1. Combine the grapeseed oil with the sesame oil, a pinch of salt, lots of black pepper, the chili powder, minced ginger, brown sugar and garlic.
  2. Toss the chicken in the oil mixture and let it marinate for 15 minutes.
  3. Heat a pan over medium-high heat and add the chicken mixture. Let it cook undisturbed for two minutes, then turn the mixture over and cook for another two minutes to let it brown. Stir, then cook for another five minutes while stirring occasionally.
  4. Add the peanut butter, broth, and tomatoes. Bring it to a boil, reduce it to a simmer, and cook, 20-25 minutes uncovered.
  5. Taste and adjust seasonings (salt, pepper, chili powder, brown sugar) as needed.
  6. Stir in the spinach, and turn off the heat as soon as it wilts.
  7. Serve over rice.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $2.84
Ingredient
½ pounds fresh baby spinach leaves
2 teaspoons brown sugar
¼ teaspoons chili powder
2 cups fat free chicken broth
3 cloves garlic
1 Tbsp ginger root
2 Tbsps grapeseed oil
1 large onion
1 large orange pepper
4 Tbsps peanut butter
3 plum tomatoes
1 teaspoon sesame oil
1 pound skinless boneless chicken breast
Price
$2.67
$0.02
$0.03
$1.39
$0.20
$0.04
$0.18
$0.33
$1.45
$0.23
$0.70
$0.11
$4.02
$11.37

Tips

Health Tips

  • If you're trying to cut back on sugar, consider replacing some of the sugar in this recipe with a sweetener like Stevia or Splenda. If you're against these kinds of sweeteners, start reducing the amount of real sugar you use until your tastebuds adjust.

  • 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).

  • If you're allergic to peanuts or nuts, you can substitute sunflower butter for nut butters in many recipes.

  • 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

Cooking Tips

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • If a recipe doesn't specify whether you should use light brown sugar or dark brown sugar, just use whatever you have on hand or prefer. The difference is that dark brown sugar has more molasses and thus a stronger flavor.

  • 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.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • 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.

  • Bell peppers are unfortunately on the "dirty dozen" list compiled by the Environmental Working Group (EWG). You might want to buy them organic when you can.

Disclaimer

Nutritional Information

Quickview
360 Calories
31g Protein
19g Total Fat
15g Carbs
54% Health Score
Limit These
Calories
360
18%

Fat
19g
31%

  Saturated Fat
3g
20%

Carbohydrates
15g
5%

  Sugar
8g
9%

Cholesterol
72mg
24%

Sodium
917mg
40%

Get Enough Of These
Protein
31g
64%

Vitamin K
280µg
267%

Vitamin A
7072IU
141%

Vitamin C
79mg
96%

Vitamin B3
15mg
79%

Vitamin B6
1mg
65%

Selenium
40µg
58%

Manganese
0.97mg
48%

Folate
160µg
40%

Vitamin E
5mg
39%

Phosphorus
372mg
37%

Potassium
1147mg
33%

Magnesium
115mg
29%

Vitamin B5
2mg
22%

Vitamin B2
0.32mg
19%

Fiber
4g
18%

Iron
2mg
16%

Vitamin B1
0.2mg
13%

Copper
0.26mg
13%

Zinc
1mg
12%

Calcium
95mg
10%

Vitamin B12
0.45µg
8%

covered percent of daily need

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