Peanutty Stew
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Ingredients
- 1 cup brown rice (instant)
- 2 cups chicken broth (reduced sodium)
- 1/3 tablespoon dehydrated onion (minced)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon ginger (ground)
- red pepper (optional, 2 tablespoons)
- 1 sweet potato (2 cups, peeled and diced)
- 1 can tomatoes, low-sodium (diced, 14.5 ounces, with liquid)
- salt (optional, 1/2 teaspoon)
- 8 tablespoons peanut butter (creamy, reduced-fat, 1/2 cup)
- 1 1/4 cups skim milk
- 3 cups baby spinach (coarsely chopped)
- 1/4 cup peanuts (chopped)
- green onion (optional, thinly sliced for garnish)
Instructions
- Wash hands with soap and water.
- 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.
Nutrition
| Calories | 263 |
|---|---|
| Protein | 12 g |
| Total Fat | 10 g |
| Saturated Fat | 2 g |
| Cholesterol | 1 mg |
| Sodium | 170 mg |
| Carbohydrates | 35 g |
| Dietary Fiber | 4 g |
U.S. Department of Agriculture, MyPlate Kitchen (public domain), via the Internet Archive. Source: Food Hero Oregon State University Cooperative Extension Service