Peanutty African Stew
1 cup instant brown rice
2 cups chicken broth (reduced sodium)
1/3 Tbsp. dehydrated onion (minced)
1/2 tsp. garlic powder
1/2 tsp. ginger (ground)
1/8 tsp. crushed red pepper (optional)
1 sweet potato (2 cups, peeled and diced)
1 can tomatoes (diced, 14.5 ounces, with liquid)
1/2 tsp. salt (optional)
1/2 cup peanut butter (creamy, reduced-fat)
1 1/4 cups milk (non-fat)
3 cups baby spinach (coarsely chopped)
1/4 cup peanuts (roasted, chopped)
Green onions (optional, thinly sliced for garnish)
- Combine first 9 ingredients in a soup pot. Bring to boil, then turn down to medium low, cover and simmer for 10 minutes.
- Stir in peanut butter and milk. Return to gentle simmer and cook uncovered for 5 minutes. Stir in spinach and cook until wilted, 2 to 3 minutes. Remove from heat.
- Ladle stew into bowls and top with peanuts and green onion, if desired.
260 calories, 12 g total fat (2 g saturated fat), 1 mg cholesterol, 526 mg sodium, 31 g total carbohydrate, 10 g protein