Skinny Chicken Peanut Stew

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

Preparation

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.

 



About

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. 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!

Yield:

4-6 Servings

Added:

Wednesday, August 7, 2013 - 1:07pm

Creator:

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