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Episode #109

African Stew

Air date 05/31/12
Host: Chef Rob Stinson

Chef Rob Stinson creates a healthy twist on African Peanut Stew. Enjoy this vegetarian dish that is a precursor to modern gumbo.

 

 

Ingredients:
 
2 large onions, chopped
 
2 garlic cloves, minced
 
2 tbsp. canola oil
 
1 cup (4 oz, 110 g) shelled peanuts
 
2 large sweet potatoes, cut into small chunks
 
1 small cabbage, shredded
 
½ tsp. cayenne pepper
 
1 tsp. grated root ginger
 
1 tbsp. fresh cilantro (coriander)
 
½ cup (4 fl oz, 120 ml) tomato juice
 
½ cup (4 fl oz, 120 ml) apple juice
 
3 tomatoes, peeled and chopped
 
4 tbsp peanut butter
 
Preperation:
 
Place oil in large sauce pan.  Add onions, garlic and saute till translucent.  Add cabbage, potatoes, cayenne, ginger, cilantro and tomato juice and heat till light boil.  Add apple juice and tomatoes and cook twenty minutes.  Finish with peanut butter which must be whisked into the stew.  Top with peanuts and serve
 
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Ingredients:
 
1 cup okra cut lengthwise with seeds & oil removed
 
2 tbspn whole wheat bread crumbs
 
1 egg white
 
½ cup skim milk
 
¼ tspn cayenne
 
½ tspn white pepper
 
¼ tspn garlic powder
 
Pan spray 0 fat
 
Preperation:
 
Mix bread crumbs with cayenne, white pepper and garlic powder.  In separate bowl mix milk and egg white.  Dredge okra in milk mixture first and then bread crumbs.  Place on sheet pan, spray with 0 fat spray,  and put in oven at 375 for 10-12 minutes.
 
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Ingredients:
 
1 plantain sliced lengthwise
 
¼ tbspn oil (just to wipe plantain with)
 
Preperation:
 
Place oil in gloved hand and wipe on bottom of plantain.   Pan spray could be used to reduce fat as well.  Place on baking pan and cook at 375 for 10-12 minutes or lightly brown in saute pan.  Remove and serve.
 
ATA SAUCE (enough for six portions or to store for future use)
 
Ingredients:
 
2 tbspn yellow onion fine diced
 
1 tbspn finely diced garlic
 
½ cup dry red wine (any kind will do as long as it isn’t sweet)
 
¼ tspn cinnamon
 
¼ tspn nutmeg
 
¼ tspn coriander
 
¼ tspn cayenne pepper
 
¼ tspn black pepper
 
¼ tspn garlic powder
 
2 tbspn paprika
 
1 tbspn ground ginger
 
1 cup plain yogurt
 
Preperation:
 
Place onions and garlic in sauce pan and heat with red wine.  Add all other ingredients except yogurt, while whisking together.  Remove from heat and let cool.  Mix in yogurt and serve.
 
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African Peanut Stew
 
Amount Per Serving 
  Calories 326.5
  Total Fat 22.0 g
  Saturated Fat 3.1 g
  Polyunsaturated Fat 6.8 g
  Monounsaturated Fat 11.1 g
  Cholesterol 0.0 mg
  Sodium 376.4 mg
  Potassium 672.5 mg
  Total Carbohydrate 26.5 g
  Dietary Fiber 5.6 g
  Sugars 6.3 g
  Protein 10.8 g
 
Baked Okra
 
Amount Per Serving 
  Calories 152.4
  Total Fat 4.3 g
  Saturated Fat 1.0 g
  Polyunsaturated Fat 1.5 g
  Monounsaturated Fat 1.4 g
  Cholesterol 93.3 mg
  Sodium 168.6 mg
  Potassium 240.8 mg
  Total Carbohydrate 21.8 g
  Dietary Fiber 3.9 g
  Sugars 3.9 g
  Protein 8.5 g
 
Baked Plantains
 
Amount Per Serving 
  Calories 35.2
  Total Fat 0.0 g
  Saturated Fat 0.0 g
  Polyunsaturated Fat 0.0 g
  Monounsaturated Fat 0.0 g
  Cholesterol 0.0 mg
  Sodium 14.6 mg
  Potassium 85.5 mg
  Total Carbohydrate 2.4 g
  Dietary Fiber 0.1 g
  Sugars 1.3 g
  Protein 3.5 g
 
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