African Lamb and Peanut Stew Recipe

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Ingredients

Count

Nutrition

521

Calories

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Ingredients:

Serving

1 1/2 lb boned leg of lamb, trimmed and cut into 1-inch cubes
cooking spray
2 tsp peanut oil
4 cups thinly sliced onion
8 garlic cloves, minced
1 tbsp ground coriander
1 tbsp ground cumin
1 tsp ground red pepper
4 cups water
1 large peeled sweet potato , cut into 1-inch pieces
2 large carrots , cut into 1-inch pieces
1/3 cup reduced-fat chunky peanut butter
1/4 cup tomato paste
2 (14 1/2-oz) cans diced tomatoes, drained
1 tsp salt
1 tsp freshly ground black pepper
2 cups sliced fresh or frozen cut okra
4 cups hot cooked long-grain rice

Directions:

Heat a large Dutch oven over mediumhigh heat. Coat lamb with cooking spray. Add lamb to pan; cook 5 minutes or until browned, stirring frequently. Drain in a colander; set aside. Wipe drippings from pan with a paper towel.
Recoat Dutch oven with cooking spray; add oil. Place over medium-high heat. Add onion and garlic; cook 2 minutes, stirring constantly. Return lamb to pan, and add coriander, cumin, and red pepper. Cook 2 minutes, stirring constantly.
Add water and next 7 ingredients; stir well, and bring to a boil. Cover, reduce heat, and simmer 30 minutes. Add okra, and cook an additional 5 minutes.
Spoon rice into individual bowls; top with stew.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	520.88 Kcal (2181 kJ)
Calories from fat	226.7 Kcal
		% Daily Value*
Total Fat	25.19g	39%
Cholesterol	68.8mg	23%
Sodium	478.55mg	20%
Potassium	665.4mg	14%
Total Carbs	48.22g	16%
Sugars	9.22g	37%
Dietary Fiber	7.53g	30%
Protein	27.2g	54%
Vitamin C	20.7mg	34%
Vitamin A	0.5mg	17%
Iron	5.8mg	32%
Calcium	152.8mg	15%

Amount Per 100 g
Calories	94.09 Kcal (394 kJ)
Calories from fat	40.95 Kcal
		% Daily Value*
Total Fat	4.55g	39%
Cholesterol	12.43mg	23%
Sodium	86.45mg	20%
Potassium	120.2mg	14%
Total Carbs	8.71g	16%
Sugars	1.67g	37%
Dietary Fiber	1.36g	30%
Protein	4.91g	54%
Vitamin C	3.7mg	34%
Vitamin A	0.1mg	17%
Iron	1.1mg	32%
Calcium	27.6mg	15%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

< 200 kcals

Weightwatchers Points

11.7

Points
14

PointsPlus

Good Points

saturated fat free,
low sodium,
low cholesterol

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