Skinny Chicken Peanut Stew

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Skinny Chicken Peanut Stew

I remember the first time I heard about using peanut butter as an ingredient in soups and stews and thinking that it sounded incredibly nasty. I’m SO glad I threw caution to the wind and gave it a try!

The only downside to peanut butter is the high fat content. Total bummer. I’ve been buying powdered peanut butter lately and absolutely adore it as a low-fat alternative! I swear, you can’t tell the difference unless you’re eating it straight out of the jar. Which you shouldn’t do, because it is powder. I use a brand called “Just Great Stuff” but I’ve heard that PB2 has a nice version as well.

This stew is made with lots of spices to offset the creamy sweetness of the peanut  butter, while the chicken and vegetables add substance to bulk up the dish. Give it a try – you’ll be glad you did!

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You can eat this as-is, or do as I do and pile it on top of some rice. Mmmm. Savory food makes me happy!

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This recipe is for a “skinny” version of chicken peanut stew. I’ve lightened it up a bit to make it more waist-line and weight watchers friendly for those of us who have to care about such things.

Here’s how to make it:

Makes: 6 Servings

Ingredients:

  • 1 lb boneless skinless chicken breast, thinly sliced in bite-sized pieces
  • 1 large onion, chopped
  • 1 large orange pepper, sliced thin and cut into 2-inch pieces
  • 3 cloves garlic, minced
  • 1 Tbsp. ginger root, minced
  • 3 plum tomatoes, chopped
  • 1/2 lb. fresh baby spinach leaves, rinsed and chopped
  • 2 Tbsp. Grapeseed Oil
  • 1 tsp. Sesame Oil
  • 1/4 tsp. Chili Powder
  • 2 tsp. brown sugar
  • 4 Tbsp. Reduced-Fat Powdered Peanut Butter (you can substitute regular PB, but adjust nutrition information)
  • 2 c. fat free chicken broth
  • Salt and pepper to taste

Directions:

  1. Combine the grapeseed oil with the sesame oil, a pinch of salt, lots of black pepper, the chili powder, minced ginger, brown sugar and garlic.
  2. Mix it with the chicken and let it marinate for 15 minutes.
  3. Heat a pan over medium-high heat and add the chicken mixture. Let it cook undisturbed for two minutes, then turn the mixture over and cook for another two minutes to let it brown. Stir, then cook for another five minutes while stirring occasionally.
  4. Add the powdered peanut butter, broth, and tomatoes. Bring it to a boil, reduce it to a simmer, and cook, 20-25 minutes uncovered.
  5. Taste and adjust seasonings (salt, pepper, chili powder, brown sugar) as needed.
  6. Stir in the spinach, and turn off the heat as soon as it wilts.
  7. Serve over rice.

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Nutrition (per  serving):

266 calories, 11 g. fat, 26 g. protein, 19 g. carbs, 4 g. fiber. WW PointsPlus: 7

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3 responses »

  1. Looks gorgeous Anetta! I love peanut butter also… so delicious, whether straight out of the jar or in recipes. I’ve never tried powdered pb. I’ll have to look out for it. Thanks for this lovely post! xx

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