west african peanut stew - review

[Guest guest]

That peanut stew I posted earlier today - had the ingredients so went ahead and

made it for dinner. It was a treat! very tasty.

 

There are some corrections to the recipes -- below

photo here http://home.earthlink.net/~kitpath/

 

Some heat but not too much. The " just jiff " peanut butter was sweet enough.

 

 

* Exported from MasterCook *

 

Peanut Stew (Tigga Digga Na from West Africa) 8pts

 

Recipe By :KP Slimmer Meals Cookbook, Hanneman 2001

Serving Size : 2 Preparation Time :0:00

Categories : Main Dishes

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 teaspoon peanut oil -- or as needed to saute

1 cup chopped onion

1/2 clove garlic -- minced

1/2 teaspoon freshly grated ginger

1 1/2 cups turnips

12 ounces V-8® vegetable juice or tomato juice

4 ounces unsweetened apple juice

1/2 teaspoon salt

1 teaspoon Cajun seasoning -- or to taste

1/4 cup chopped fresh cilantro

2/3 cup chopped tomato -- skinned and seeded

1/4 cup sugarfree peanut butter (add last)

ACCOMPANIMENTS:

4 tablespoons plain nonfat yogurt

2 whole wheat pita bread, 99% fat free -- warmed

1 1/2 cups steamed greens

(beet, mustard or spinach)

2 hard-boiled eggs

 

Heat the peanut oil in a pan and add the chopped onion and saute for 10 minutes

or until the onions are soft.

 

Add the garlic and ginger and cook for few minutes. Add the turnips and cook

covered for ten minutes, stirring occasionally.

 

Add the tomato juice, apple juice, salt, Cajun seasoning, cilantro and chopped

tomatoes. Bring to a boil, cover and simmer for 10 to 15 minutes or until the

turnips are soft and the tomatoes are mellow. Keep warm. Add the peanut butter

and stir to blend; when the peanut butter is warmed, serve immediately. Offer a

dollop of plain nonfat yogurt and warm pita bread.

 

Accompany with steamed greens topped with egg slices.

 

EACH 1.5 CUP SERVING with the egg: 398 Calories; 11g Fat (23.5% calories from

fat); 20g Protein; 58g Carbohydrate; 8g Dietary Fiber; 8pts

 

VARIATIONS:

* Possible vegetable substitutions: use eggplant, fennel or leeks; rutabagas or

winter squash.

* Possible liquid substitutions: use coconut milk or fruit or vegetable juices

instead of the apple juice.

* Replace ginger with cayenne and replace Cajun with black pepper.

* Serve with warmed tortillas or Naan.

* Add the greens to the stew instead of serving along side; omit egg.

 

REVIEW - Tested version 2001-12-18: One teaspoon of peanut oil was enough when

supplemented with vegetable oil spray. The original recipe requested tomato

juice; the v-8® vegetable juice cooked down nicely and curbed the tomatoes. TIP

- Let this stew simmer and thicken awhile before adding the peanut butter. We

simmered until the tomato rich sauce tasted mellow to both of us (about 45

minutes); added the peanut butter, warmed the bread, then served. Makes lots of

sauce. Would go well with rice.

 

Source:

" Lalime's, Berkeley: Frances Wilson "

S(Contact):

" http://home.earthlink.net/~kitpath/ "

Yield:

" 3 cups "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 398 Calories; 11g Fat (23.5% calories

from fat); 20g Protein; 58g Carbohydrate; 8g Dietary Fiber; 213mg Cholesterol;

1131mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 3 1/2 Vegetable; 0

Non-Fat Milk; 1 Fat; 0 Other Carbohydrates.

 

NOTES : Vegetarian and Light on Oil - Can be adapted to what's in season or what

you have on hand in the fridge. Original recipe on file: San Francisco's Ferry

Plaza Farmers Market: 1998 Shop with the Chefs

http://ferryplazafarmersmarket.com/sybilrecipes/1998recipes.htm

 

Nutr. Assoc. : 0 0 0 631 0 0 0 0 0 0 0 4403 0 0 1140 3600 0 0

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