African Pineapple Peanut Stew Recipe

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African Pineapple Peanut Stew
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Ingredients:

Directions:

  1. Saute onions and garlic in oil, stirring often until lightly browned.
  2. While onions are cooking, wash the kale or chard, pull or cut out large stems, stack leaves on cutting surface and slice crosswise into 1 inch slices.
  3. Add the can of pineapple with its juice to the onions.
  4. Bring to a simmer.
  5. Stir in the kale or chard, cover, let simmer about 5 minutes, just until the greens are tender.
  6. Mix in the peanut butter, soy sauce and cilantro, simmer 5 more minutes.
  7. Add the sea salt to taste.
  8. Serve it over your favorite grain and top with the crushed peanuts and chopped scallions.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 393.25 Kcal (1646 kJ)
Calories from fat 264.21 Kcal
% Daily Value*
Total Fat 29.36g 45%
Sodium 1126.17mg 47%
Potassium 872.89mg 19%
Total Carbs 23.44g 8%
Sugars 6.34g 25%
Dietary Fiber 5.61g 22%
Protein 17.32g 35%
Vitamin C 97mg 162%
Vitamin A 0.8mg 25%
Iron 2.7mg 15%
Calcium 169mg 17%
Amount Per 100 g
Calories 194.96 Kcal (816 kJ)
Calories from fat 130.98 Kcal
% Daily Value*
Total Fat 14.55g 45%
Sodium 558.3mg 47%
Potassium 432.74mg 19%
Total Carbs 11.62g 8%
Sugars 3.14g 25%
Dietary Fiber 2.78g 22%
Protein 8.58g 35%
Vitamin C 48.1mg 162%
Vitamin A 0.4mg 25%
Iron 1.3mg 15%
Calcium 83.8mg 17%

* 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

Weightwatchers Points

  • 9.5
    Points
  • 11
    PointsPlus

Good Points

  • saturated fat free,
  • cholesterol free,
  • good source of fiber

Bad Points

  • High in Sodium

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