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With love from The African Gourmet

Monday, December 17, 2012

Reduced Fat African Groundnut Stew Recipe

Reduced Fat African Groundnut Stew Recipe

Reduced Fat African Groundnut Stew Recipe


Cutting vegetables for groundnut soup


Groundnut Soup can be prepared in several ways here is one version of West Africa's most beloved peanut butter soup. Groundnut is the customary African word for peanut, and reduced fat African groundnut stew is one of dozens of versions of this iconic West African dish.



Groundnut is the customary African word for peanut, and reduced fat African groundnut stew is one of many versions of this popular West African dish.

Reduced Fat African Groundnut Stew Recipe


Ingredients
2 small chicken breasts with the skin removed
1 medium onion, sliced
1 medium red or green pepper, chopped
1/2 cup low-fat peanut butter
1 small can tomato paste
2 cups frozen green peas
3 medium carrots, peeled and cut
2 teaspoons red pepper flake
Salt to taste
6 cups water


Directions
Boil until chicken is done about 15 minutes in a large pot. Add onion, carrots, chopped pepper, tomato paste, salt, and red pepper flake to pot. Cook for 10 minutes. Add small amount of water to peanut butter to make a smooth paste. Add peanut butter to broth mixture and boil for 5 minutes. Serve reduced fat African groundnut stew with rice.

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