PCOS Meal Planner

Lunch: Peanut Stew (Mafe)

Ingredients

3 to 4 tablespoons peanut oil
2 pounds lamb or beef stew meat, cut into 1 1/2-inch pieces
Kosher salt and freshly ground black pepper
1 onion, diced (about 1 1/2 cups)
1 tablespoon grated ginger
3 cloves garlic, minced
1 habanero or Scotch bonnet pepper, halved (seeds removed if you don't want it too spicy)
1 large or 2 small tomatoes, diced (about 2 cups)
1/4 cup tomato paste
4 cups chicken broth
1 bay leaf
2 cups diced butternut squash (about 1 small)
2 cups diced turnips (about 2 medium)
1/2 cup smooth natural peanut butter
Serving suggestion: cooked white rice

Instructions

Add 1 tablespoon of the oil to a large heavy-bottomed pan or Dutch oven over medium-high heat. Sprinkle the meat with salt and pepper. When the oil is hot, add the meat in batches and cook in a single layer (without overcrowding the pan) until browned on all sides, about 4 to 5 minutes per batch. When the first batch is done, transfer to a bowl and repeat with the remaining meat. Add 1 tablespoon of oil to the pan per batch of meat.
2. Reduce the heat to medium, add the onions and cook until soft, about 5 minutes. Stir in the ginger, garlic and habaneros and cook for an additional 2 minutes. Add the tomatoes and cook until they begin to soften and break down, about 4 minutes; add the tomato paste and cook, stirring, about 2 minutes. Return the meat and all of its juices back to the pan. Add the chicken broth and bay leaf, bring to a boil, reduce the heat, cover and simmer gently for about an hour.
3. Sir in the squash and turnips, cover and continue simmering for an additional 30 minutes. Ladle about a cup of the cooking liquid into a medium bowl and whisk in the peanut butter. Pour the peanut butter mixture into the stew and carefully stir and simmer for an additional 5 minutes. Season with salt and pepper.
4. Before serving, remove the habanero halves and the bay leaf. Serve with hot white rice on the side.

Peanut Stew (Mafe)

Nutrition Facts

Serving Size: 6

Amount Per ONE Serving
Calories 0 kcal
Fat 0 g
Carbohydrate 0 g
Protein 0 g

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