African Chicken Peanut Stew Recipe

African Chicken Peanut Stew Recipe
Fat 53% Carbs 21% Protein 26%
Percent Calories

1 serving of african chicken peanut stew recipe contains 614 Calories. The macronutrient breakdown is 21% carbs, 53% fat, and 26% protein. This is a good source of protein (73% of your Daily Value), fiber (26% of your Daily Value), and potassium (25% of your Daily Value).

Makes
8 servings
Prep Time
15 minutes
Cook Time
105 minutes

Ingredients

Directions

  1. Slice white onion coarsely. Peel and mince ginger. Roughly chop garlic cloves. Peel and cut sweet potatoes into chunks. Chop cilantro coarsely.
  2. Heat the vegetable oil in a large soup pot set over medium-high heat. Salt the chicken pieces well, pat them dry and brown them in the oil. Don't crowd the pot, so do this in batches. Set the chicken pieces aside as they brown.
  3. Saute the onions in the oil for 3-4 minutes, stirring often and scraping any browned bits off the bottom of the pot. Add the ginger and garlic and saute another 1-2 minutes, then add the sweet potatoes and stir well to combine.
  4. Add the chicken, chicken broth, crushed tomatoes, peanut butter, peanuts, coriander and cayenne and stir well to combine. Bring to a simmer and taste for salt, adding more if needed. Cover the pot and simmer gently for 90 minutes (check after an hour), or until the chicken meat easily falls off the bone and the sweet potatoes are tender.
  5. Remove the chicken pieces and set them in a bowl to cool, until cool enough to touch. Remove and discard the skin if you want, or chop it and put it back into the pot. Shred the meat off the bones and put the meat back in the pot.
  6. Adjust the seasonings for salt and cayenne, then add as much black pepper as you think you can standthe stew should be peppery. Stir in the cilantro and serve by itself, or with simple steamed rice.

Nutrition Facts

For 1 serving of african chicken peanut stew recipe (470g)

Nutrient Value %DV
Calories 614
Fats 38g 48%
Saturated fats 7g 33%
Trans fats 0.1g
Cholesterol 121mg 40%
Sodium 786mg 34%
Carbs 34g 12%
Net carbs 27g
Fiber 7g 26%
Sugar 11g
Protein 41g
Calcium 99mg 10%
Iron 3mg 43%
Potassium 1179mg 25%
Vitamin D 0μg 0%
Vitamins and Minerals
Alpha carotene 4μg
Beta carotene 4461μg
Caffeine 0mg
Choline 120mg 22%
Copper 1mg 68%
Fluoride 0.2μg
Folate (B9) 77μg 19%
Lycopene 2713μg
Magnesium 161mg 38%
Manganese 1mg 55%
Niacin 16mg 97%
Pantothenic acid 3mg 55%
Phosphorus 485mg 69%
Retinol 13μg
Riboflavin (B2) 0.5mg 36%
Selenium 31μg 57%
Theobromine 0mg
Thiamine 0.3mg 24%
Vitamin A IU 7497IU
Vitamin A 386μg 43%
Vitamin B12 1μg 33%
Vitamin B6 1mg 83%
Vitamin C 11mg 12%
Vitamin D IU 1IU
Vitamin D2 0μg
Vitamin D3 0μg
Vitamin E 7mg 44%
Vitamin K 16μg 13%
Zinc 4mg 40%
Sugars
Sugar 11g
Sucrose 5g
Glucose 2g
Fructose 2g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 8g
Fats
Saturated fats 7g 33%
Monounsaturated fats 19g
Polyunsaturated fats 9g
Trans fats 0.1g
Fatty Acids
Total omega 3 0.1g
Total omega 6 6g
Alpha Linolenic Acid (ALA) 0.1g
Docosahexaenoic Acid (DHA) 0g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 2g
Arginine 3g
Aspartic acid 4g
Cystine 0.4g
Glutamic acid 7g
Glycine 2g
Histidine 1g
Hydroxyproline 0g
Isoleucine 2g
Leucine 3g
Lysine 3g
Methionine 1g
Phenylalanine 2g
Proline 2g
Serine 2g
Threonine 2g
Tryptophan 0.4g
Tyrosine 1g
Valine 2g