Heart-Healthy African Chicken Peanut Stew

Savor the bold, comforting flavors of Heart-Healthy African Chicken Peanut Stew, a nutritious spin on a beloved West African classic. This wholesome, protein-packed dish combines tender chicken breast, creamy natural peanut butter, and nutrient-rich vegetables like sweet potatoes, cabbage, and spinach, creating a luscious, velvety broth bursting with flavor. Seasoned with aromatic garlic, ginger, cumin, and a touch of cayenne for subtle heat, this stew is both satisfying and heart-smart, thanks to low-sodium chicken broth and olive oil. Ready in just one hour, it’s perfect for a cozy weeknight dinner or meal prep. Garnish with fresh cilantro and a squeeze of lime for a zesty finish, and serve it as a standalone meal or alongside your favorite whole-grain bread or rice for a culturally inspired culinary experience. Keywords: heart-healthy stew, African peanut stew, low-sodium chicken recipe, nutritious dinner ideas, peanut butter stew.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 pound boneless, skinless chicken breast
• 1 tablespoon olive oil
• 1 unit medium onion, chopped
• 2 unit garlic cloves, minced
• 1 tablespoon fresh ginger, minced
• 3 cups low-sodium chicken broth
• 1 cup canned crushed tomatoes
• 0.5 cup smooth natural peanut butter
• 2 cups sweet potatoes, peeled and cubed
• 1 cup cabbage, shredded
• 2 handfuls baby spinach
• 1 teaspoon ground cumin
• 0.25 teaspoon cayenne pepper
• 0.5 teaspoon salt
• 0.5 teaspoon ground black pepper
• 2 tablespoons fresh cilantro, chopped (optional)
• 1 unit fresh lime wedges (optional)

Directions

Step 1

Cut the boneless, skinless chicken breast into bite-sized pieces and set aside.

Step 2

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until it is translucent, about 5 minutes.

Step 3

Add the minced garlic and ginger to the pot, and cook for another 1-2 minutes, stirring frequently.

Step 4

Stir in the chicken pieces, cooking until they are browned on all sides, about 5 minutes.

Step 5

Pour in the low-sodium chicken broth and crushed tomatoes, and stir in the peanut butter until it's fully incorporated.

Step 6

Add the cubed sweet potatoes and shredded cabbage to the pot, then season with ground cumin, cayenne pepper, salt, and ground black pepper.

Step 7

Bring the stew to a gentle simmer and cover the pot. Cook for about 30 minutes or until the sweet potatoes are tender and the flavors have melded together.

Step 8

Just before serving, stir in the baby spinach and let it wilt in the hot stew.

Step 9

Serve hot, garnished with fresh cilantro and lime wedges if desired.

Nutrition Facts

Serving size	(2306.8g)

Amount per serving	% Daily Value*
Calories	2200.1

Total Fat 92.9g	0%
Saturated Fat 17.9g	0%
Polyunsaturated Fat 1.3g
Cholesterol 385.6mg	0%
Sodium 2878.2mg	0%
Total Carbohydrate 163.4g	0%
Dietary Fiber 32.4g	0%
Total Sugars 51.4g
Protein 191.6g	0%

Vitamin D 22.7IU	0%
Calcium 480.0mg	0%
Iron 17.5mg	0%
Potassium 4742.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.1%

Protein: 34.0%

Carbs: 29.0%