Skinny Chicken Peanut Stew

This delicious, Skinny Chicken Peanut Stew recipe is a tasty mix of chicken, onion, orange bell pepper, tomatoes, spinach, brown sugar, garlic, chili powder, powdered peanut butter and chicken broth for a low fat, low calorie dish!

This delicious, Skinny Chicken Peanut Stew recipe is a tasty mix of chicken, onion, orange bell pepper, tomatoes, spinach, brown sugar, garlic, chili powder, powdered peanut butter and chicken broth for a low fat, low calorie dish!

I remember the first time I heard about using peanut butter as an ingredient in soups and stews and thinking that it sounded incredibly nasty. I’m SO glad I threw caution to the wind and gave it a try!

The only downside to peanut butter is the high fat content. Total bummer. I’ve been buying powdered peanut butter lately and absolutely adore it as a low-fat alternative!

I swear, you can’t tell the difference unless you’re eating it straight out of the jar. Which you shouldn’t do, because it is powder. I use a brand called “Just Great Stuff” but I’ve heard that PB2 has a nice version as well.  I think there should be more peanut butter powder recipes in the world, so here is my first.

This stew is made with lots of spices to offset the creamy sweetness of the peanut butter, while the chicken and vegetables add substance to bulk up the dish. Give it a try – you’ll be glad you did!This delicious, Skinny Chicken Peanut Stew recipe is a tasty mix of chicken, onion, orange bell pepper, tomatoes, spinach, brown sugar, garlic, chili powder, powdered peanut butter and chicken broth for a low fat, low calorie dish!

You can eat this peanut butter powder chicken as-is, or do as I do and pile it on top of some rice. Mmmm. Savory food makes me happy!This delicious, Skinny Chicken Peanut Stew recipe is a tasty mix of chicken, onion, orange bell pepper, tomatoes, spinach, brown sugar, garlic, chili powder, powdered peanut butter and chicken broth for a low fat, low calorie dish!

This powdered peanut butter recipe is for a “skinny” version of chicken peanut stew. I’ve lightened it up a bit to make it a low calorie stew that is more waist-line and weight watchers friendly for those of us who have to care about such things.

Here’s the Recipe!

This delicious, Skinny Chicken Peanut Stew recipe is a tasty mix of chicken, onion, orange bell pepper, tomatoes, spinach, brown sugar, garlic, chili powder, powdered peanut butter and chicken broth for a low fat, low calorie dish!

Skinny Chicken Peanut Stew

This delicious, Skinny Chicken Peanut Stew recipe is a tasty mix of chicken, onion, orange bell pepper, tomatoes, spinach, brown sugar, garlic, chili powder, powdered peanut butter and chicken broth for a low fat, low calorie dish!

Yield: 6 Servings
Prep Time: 20 minutes
Cook Time: 1 hour
Total Time: 1 hour 20 minutes

Ingredients

  • 1 lb boneless skinless chicken breast, thinly sliced in bite-sized pieces
  • 1 large onion, chopped
  • 1 large orange pepper, sliced thin and cut into 2-inch pieces
  • 3 cloves garlic, minced
  • 1 Tbsp. ginger root, minced
  • 3 plum tomatoes, chopped
  • 1/2 lb. fresh baby spinach leaves, rinsed and chopped
  • 2 Tbsp. Grapeseed Oil
  • 1 tsp. Sesame Oil
  • 1/4 tsp. Chili Powder
  • 2 tsp. brown sugar
  • 4 Tbsp. Reduced-Fat Powdered Peanut Butter (you can substitute regular PB, but adjust nutrition information)
  • 2 c. fat free chicken broth
  • Salt and pepper to taste

Instructions

  1. Combine the grapeseed oil with the sesame oil, a pinch of salt, lots of black pepper, the chili powder, minced ginger, brown sugar and garlic.
  2. Mix it with the chicken and let it marinate for 15 minutes.
  3. Heat a pan over medium-high heat and add the chicken mixture. Let it cook undisturbed for two minutes, then turn the mixture over and cook for another two minutes to let it brown. Stir, then cook for another five minutes while stirring occasionally.
  4. Add the powdered peanut butter, broth, and tomatoes. Bring it to a boil, reduce it to a simmer, and cook, 20-25 minutes uncovered.
  5. Taste and adjust seasonings (salt, pepper, chili powder, brown sugar) as needed.
  6. Stir in the spinach, and turn off the heat as soon as it wilts.
  7. Serve over rice.

Nutrition

Yield:

6

Serving Size:

1

Amount Per Serving: Calories: 229|Total Fat: 9g|Saturated Fat: 1g|Trans Fat: 0g|Unsaturated Fat: 7g|Cholesterol: 66mg|Sodium: 454mg|Carbohydrates: 9g|Fiber: 2g|Sugar: 4g|Protein: 28g|

Nutrition information has been auto-calculated for your convenience.

Did you make this recipe?

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August 7, 2013 | Last Updated on December 18, 2020 by Linda

7 thoughts on “Skinny Chicken Peanut Stew”

  1. Does the 7SP include the rice or just for the stew? I’ve never cooked with peanut butter before except for pad thai, but this sounds good!

    Reply
  2. I have made the Zairois dish, poulet mwamba, for years. It is sinfully delicious with zillions of calories. This dish is a wonderful way to indulge in the taste combo without heavy (no pun intended) consequences. The traditional Zairois dish is very thick with chicken (not soupy) and served over rice. The traditional side dish is saka saka, cooked leaves from the cassava plant. The nearest equivalent available in the US is usually spinach, but there is a difference. Small bowls are passed around to add as desired: shredded coconut, chills, raisins, banana chips, etc. I will be making your version often because it is lighter than the traditional dish and because it is made in the crock pot–yippee!

    Reply
  3. Looks gorgeous Anetta! I love peanut butter also… so delicious, whether straight out of the jar or in recipes. I’ve never tried powdered pb. I’ll have to look out for it. Thanks for this lovely post! xx

    Reply

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