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Nketia Fla  

Groundnut (peanut) Stew with Chicken

Cal: 981 Fat: 55g Carbs: 25g Protein: 91g Fiber: 4g
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Original recipe serves 4

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Ingredients (serves 4)

  • 2 tablespoons corn oil
  • 3 pounds chicken
  • 1 whole onions
  • 2 teaspoons ginger
  • 1/2 teaspoon cayenne pepper
  • 8 ounces tomatoes
  • 1 quart chicken stock
  • 3/4 cup peanut butter
  • 1 dash salt
  • 1 dash black pepper

  • You will also need: whisk

    Directions

    Put oil in a deep skillet over medium heat. When it begins to simmer add the chicken. Season with salt and pepper. Rotate every 10 mins. Transfer meat to a plate and drain some of the fat off. Add the onion and ginger and cook until softened. Stir in the cayenne and tomatos and cook until tomatoes are soft. Return the chicken pieces to the casserole and andd 3.5 cups of the chicken stock. Bring to a boil then lower and simmer until chicken is cooked through ( about 20 to 30 min). Whisk or blend together the remaining chicken stock and the peanut butter; stir into the stew. Cook for another 20 mins.

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    Ben on 2015-12-02

    avoid anything with high fscitore corn syrup and also anything with calories from fat salads are great but get low cal dressings (there are even no cal dressings if you can find them), chicken breasts are really good, no fat milk and milk smoothies (toss in fruits but not smoothie mix) are good, fruits vegetables (zuchini, melons, strawberries, all types of yummy tasty stuff) non-breaded shrimp (sauces tend to be low cal), and you can find a lot moredon't worry about recipes, she will likely not like anything with a lot in it, plain chicken breast fillets are yummy, a lot of foods are fine if you take the time to read labels and not get the bad stuffalso note: foods with high fscitore corn syrup tend to be bland and without flavor, also calories aren't so bad or scary if they contain little to no calories from fatI try to avoid eggs, cheese, and nuts all of which fail my stringent criteria