African Peanut Butter Stew



  1. Canola oil spray or 2 teaspoons peanut oil
  2. 1/2 medium onion, diced
  3. 3/4 cup white rice
  4. 3/4 cup plus 1 tablespoon broth (chicken or vegetable) or water
  5. 1/2 to 3/4 pound chicken breasts or thighs
  6. 1/2 red bell pepper, cored, seeded, and sliced
  7. 2/3 cup milk (skim is okay) or water
  8. 2 to 4 garlic cloves, minced or crushed
  9. 1/2 teaspoon cayenne
  10. Sea salt
  11. 3 tablespoons peanut butter, creamy or chunky
  12. 3 or 4 tomatoes, diced, or one 14-ounce can diced, drained
  13. 1/2 sweet potato, cut into 3/4-inch cubes
  14. 1 handful fresh spinach, or about 5 ounces frozen


  1. Preheat the oven to 450F.
  2. Spray the inside and lid of a cast-iron Dutch oven with canola oil or wipe with peanut oil.
  3. Scatter the onion in the pot.
  4. Rinse the rice in a strainer under cold water until the water runs clear.
  5. Tip the rice into the pot, add the liquid, and stir to make an even layer.
  6. Place the chicken on the rice.
  7. Add the bell pepper.
  8. In a measuring cup, whisk the milk, garlic, cayenne, salt, and peanut butter until the peanut butter dissolves.
  9. Pour over the chicken.
  10. Layer in the tomatoes, sweet potato, and spinach.
  11. Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven.
  12. Serve immediately.
  13. Use coconut milk instead of milk.
  14. Substituting soy or rice milk is also always acceptable in a Glorious One-Pot Meal.
  15. Substitute a minced jalapeno chile instead of the cayenne.
  16. Or use four shakes of red pepper flakes.
  17. Shrimp and/or scallops instead of, or along with, the chicken taste great, too.
  18. Or try tofu (use extra-firm cubes).
  19. Use sweet or white potatoes instead of rice.
  20. Calories: 426
  21. Protein: 27g
  22. Carbohydrates: 33g
  23. Fat: 15g
  24. Cholesterol: 39mg
  25. Sodium: 626mg
  26. Fiber: 9g