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African Peanut Stew Ingredients

• 2 cups brown basmati rice (certified gluten-free if necessary) • 1 tablespoon high-heat cooking oil (such as sunflower, safflower, peanut or grape seed oil) • 2 yellow onions, cut into 1/2-inch dice • 6 cloves garlic, minced • 3 jalapeño chile peppers, seeded and finely chopped • 2 tablespoons curry powder • 1 tablespoon minced fresh ginger • 4 cups low-sodium vegetable broth • 2 cups boxed or jarred chopped tomatoes, with juices • 1/3 cup smooth or chunky all-natural unsalted peanut butter • 1 3/4 pounds sweet potatoes, cut into 1-inch dice • 4 cups shredded green or red Swiss chard •Sea salt, to taste • 1/3 cup coarsely chopped fresh cilantro Directions

Cook rice according to package directions; cover and set aside.

Meanwhile, in a 5- to 6-qt saucepan or stockpot, heat oil on medium. Add onions and sauté, stirring occasionally, until tender, 5 to 7 minutes. Add garlic, jalapeños, curry powder and ginger and sauté for 1 more minute.

Stir in broth, tomatoes and peanut butter. Add potatoes and chard and increase heat to medium-high. Bring to a boil, then reduce heat to a simmer and cook until potatoes and chard are tender, uncovered, 12 to 14 minutes. Season with salt.

Divide rice among serving bowls. Top with stew and cilantro. Nutrition Information

Serves: 10 | Serving Size: 1/2 cup cooked rice + 1 cup stew + 1/2 tablespoon cilantro

Per serving: Calories: 305; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 608mg; Carbohydrate: 55g; Dietary Fiber: 8g; Sugar: 11g; Protein: 10g

Nutrition Bonus: Potassium: 875mg; Iron: 20%; Vitamin A: 318%; Vitamin C: 33%; Calcium: 10%

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http://blog.myfitnesspal.com/african-peanut-stew/?printthis=1&printsect=1 1/30/2015