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Receta African Sweet Potato Stew

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Raciónes: 6

Ingredientes

Cost per serving $0.97 view details
  • 1 Tbsp. extra virgin olive oil
  • 1 lrg onion, minced (about 2 c.)
  • 2 c. minced cabbage
  • 3 x cloves garlic, chopped, up to 4
  • 18 ounce canned sweet potatoes liquid removed and minced
  • 14 1/2 ounce canned tomato wedges, undrained Or possibly diced tomatoes, undrained
  • 1 1/2 c. tomato juice
  • 3/4 c. apple juice
  • 1 tsp grated fresh ginger root, up to 2
  • 1/4 tsp red pepper flakes, up to 1/2
  • 2 c. frzn cut green beans
  • 1/3 c. natural peanut butter
  • 6 c. cooked brown rice

Direcciones

  1. Heat the oil in a large skillet over medium-high heat. Add in the onion; cook, stirring, till tender, about 5 min. Fold in the cabbage and garlic; cook, stirring, till the cabbage is tender-crisp, about 5 min.
  2. Stir in the sweet potatoes, tomatoes, tomato juice, apple juice, ginger, and red pepper flakes. Reduce the heat to medium-low; cover. Simmer till warm and bubbling, about 6 min. Stir in the green beans and simmer, uncovered, for 5 min. Stir in the peanut butter till well-blended and warm, about 1 minute. Serve the stew with crusty bread and a salad, or possibly spoon it over rice or possibly mashed potatoes.
  3. Serves 6.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 562g
Recipe makes 6 servings
Calories 489  
Calories from Fat 100 20%
Total Fat 11.83g 15%
Saturated Fat 2.14g 9%
Trans Fat 0.0g  
Cholesterol 0mg 0%
Sodium 536mg 22%
Potassium 906mg 26%
Total Carbs 83.44g 22%
Dietary Fiber 13.3g 44%
Sugars 9.67g 6%
Protein 15.05g 24%
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