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African Lamb and Peanut Stew

Yield 7 servings (serving size: 2 cups stew and about 1/2 cup rice)

Ingredients

  • 1 1/2 pounds boned leg of lamb, trimmed and cut into 1-inch cubes
  • Cooking spray
  • 2 teaspoons peanut oil
  • 4 cups thinly sliced onion
  • 8 garlic cloves, minced
  • 1 tablespoon ground coriander
  • 1 tablespoon ground cumin
  • 1 teaspoon 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-ounce) cans diced tomatoes, drained
  • 1 teaspoon salt
  • 1 teaspoon freshly ground black pepper
  • 2 cups sliced fresh or frozen cut okra
  • 4 cups hot cooked long-grain rice

Nutrition Information

  • calories 472
  • fat 12.5 g
  • satfat 3.3 g
  • protein 29.6 g
  • carbohydrate 61.2 g
  • cholesterol 65 mg
  • iron 4.8 mg
  • sodium 698 mg
  • caloriesfromfat 24 %
  • fiber 7.1 g
  • calcium 137 mg

How to Make It

  1. 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.

  2. 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.

  3. 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.

  4. Spoon rice into individual bowls; top with stew.

Oxmoor House Healthy Eating Collection