Wednesday, March 6, 2013

Low Fat! Peanut Stew – HMR Diet Worthy! (a.k.a. Maafe)

One of our favorite dishes – Peanut Stew.  Usually attributed to West Africa, I have no reason to doubt that is its original home.  Fairly simple, comprised mostly of root vegetables stewed, it is flexible and easy to make vegetarian.  Basic idea is that this is a vegetable stew, with peanuts and/or peanut butter. If you keep that in mind, you are free to add or drop ingredients as you have them or are available – don’t worry about having the “right” ingredients

However, it is hard to make low fat, vegetarian or not.  Why, you ask? Have you checked out the calorie count for Peanut Butter?  Some recipes call for a full cup!  That’s 1,500 calories.  And that is way too much if you’re on a calorie restricted diet.

So, what’s the solution?  How do you make Peanut Stew low cal/low fat while still using peanut butter?
Why, it’s the perfect time for Bell Plantation PB2 PowderedPeanut Butter – which has 85% less fat than regular peanut butter.  PB2 is peanut butter protein – you get the flavor, not the fat – just reconstitute with water.  PB2 has 45 calories for 2tb, peanut butter has 190 calories for 2tb.  All of a sudden, cooking with peanut butter (or PB2) is great for low cal!    

Making it even simpler is the use of Penzey’s Sate Seasoning – Peanut stew calls for ginger, a little cayenne, a bunch of other spices.  Rather than tracking all of that down, I just use the Sate seasoning.  Buy it online or at their stores.  Penzey’s Sate seasoning includes coarse flake salt, brown sugar, garlic, white onion, coriander, purple shallots, ginger, turmeric, sweet paprika, Ancho pepper, galangal, cayenne red pepper, lemon grass, so it has everything you need.  Feel free to use it fairly heavily even if you don’t like hot – it is not that spicy.

Ingredients for the Stew
1 medium onion, diced
1 stalk celery, diced
2-6 garlic cloves, minced (adjust based on level of vampirism in neighborhood)
1 lb chicken thighs, diced
2  medium sweet potato, peeled diced
2  medium potatoes, diced
14 1/2 ounces diced tomatoes with or without green chilies (or use fresh)
1 lb total of butternut squash or acorn squash or carrots or other root vegetable, diced
1 can garbanzo beans or other bean – I like using Black Eye Peas
8 tbs PB2
2-3 tbs Sate Seasoning -start with two and add more if you like
2 cans (small, not the big honking ones) vegetable broth (or chicken). 

For the garnish – prepare and serve on the side for people to spice as they like
·         cilantro, chopped
·         green onions, chopped
·         jalapenos, fresh, chopped
·         lime quarters
·         unsalted dry roasted peanuts

Serve with Brown Rice or for even lower calorie - cauliflower rice!

 Brown onion and celery (and chicken, is using).  Use 1 tbs olive oil
Add garlic, cook for two minutes
Add vegetables and garbanzo beans (what ever you are using) (but not PB2), broth, spices
Cook for about 30 minutes, or until root vegetables are soft
Add PB2
Cook for five minutes
Adjust seasonings

Serve over Rice and have the garnishes on the side for people to add as they prefer.

No comments: