More for Less - Recipe!

A great way to get good nutrition and make less food go further…make casseroles (or other one-pot dishes)!  When we aren’t feeling up to 5 days of cooking, we’re sure to make a good one-pot dish (meaning meat, veggie and starch all in one) to go the distance for at least 2 nights.  One of those dishes, we make tonight.  Well, to be fair it's not a one-pot dish completely (couscous on the side), but it's close.

We’re having an “African Sweet Potato and Chicken Stew,” originally from Eating Well’s March/April magazine of this year.  As usual, due to lack of all appropriate ingredients, I made a couple swaps so the recipe featured today is adapted from the original.

I think casseroles get a bad rap as dishes that can only come as ooey gooey and not-so-healthy, but au contraire.  They can be the perfect dish for the frugal and health conscious cook.  Budget is a consideration for so many families these days, making your meat or other higher dollar ingredients go farther by combining less of them with your cheaper items is one good way to save some dough.  Plus, combinations are endless even without a recipe.  I still prefer using recipes, at least as a guide, as I gain confidence in new and different flavor combinations.

In tonight’s dish we get both a flavor and nutrition punch from sweet potatoes, tomatoes, olive oil, natural peanut butter, and lean chicken breast among a bunch of spices and served atop whole wheat couscous. 

Definitely give one-pot dishes a chance.  I find only one downside.  When all components of my dish are served as one (protein, veggie, starch), I initially feel like my portion is less or not enough (visually).  I have overcome this by using smaller plates when I need to and doing my best not to begin my meal with the thought that I will not be satisfied/filled – the mind is a powerful thing.  Both by knowing and believing that my dish will be filling and by eating it mindfully there is never a question that one serving is enough.

We’ve made this dish on several occasions and it is a winner!  It's creamy, slightly spicy, slightly sweet, has a great mix of textures, and is super filling and nutritious!  Find original at: http://www.eatingwell.com/recipes/african_sweet_potato_chicken_stew.html

African Sweet Potato & Chicken Stew (Makes 4+ servings)

Serving Size: 1 3/4 cups stew & 1 cup couscous
(I serve ½ cup couscous and 1 ½ cups stew for reduced total calorie intake)

Ingredients

¾ - 1 pound boneless, skinless chicken breasts, trimmed (2-3 breasts)

2 teaspoons ground coriander, divided

3/4 teaspoon salt, divided

2 tablespoons extra-virgin olive oil, divided

1 large onion, halved and sliced

1 teaspoon ground ginger

1 large sweet potato (about 1 pound), peeled and cubed (1/2-inch)

1 15-ounce can no-salt-added whole tomatoes, chopped (juice reserved)
               OR 1 15-ounce no-salt-added diced tomatoes, with juice

1 15-ounce Diced Fire Roasted Tomatoes (semi-drained)

1/4 cup smooth natural peanut butter

2 tablespoons lemon juice, divided

1/4 teaspoon cayenne pepper

1 1/2 cups water or low sodium chicken broth

1 cup whole-wheat couscous

Instructions:

1. Cut chicken into bite-size pieces and sprinkle with 1 teaspoon coriander and 1/2 teaspoon salt. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the chicken and cook, stirring, until browned on all sides, about 4 minutes. Transfer to a plate.
2. Add the remaining 1 tablespoon oil, onion and ginger to the pan and cook, stirring, until lightly browned, 3 to 5 minutes. Add sweet potato, tomatoes and their juice, peanut butter, 1 tablespoon lemon juice, cayenne, and the remaining 1 teaspoon coriander and 1/4 teaspoon salt. Bring to a boil. Reduce heat to maintain a simmer, cover and cook, stirring occasionally, until the sweet potato is tender, 14 to 16 minutes. Return the chicken and any accumulated juice to the pan and cook until heated through, about 2 minutes more.
3. Meanwhile, bring water to a boil in a medium saucepan. Stir in couscous and the remaining 1 tablespoon lemon juice. Cover, remove from the heat and let stand for 5 minutes. Fluff with a fork. Serve the stew over the couscous.

 

 Serving Pictured: 1/2 cup couscous, 1 1/2 cups stew

Nutrient content of original serving (1 ¾ cup stew and 1 cup couscous): 612 Calories, 24 g Fat (Sat 4 g), 13 g Sugar (0 added), 35 g Protein, 12 g Fiber, 465 mg Sodium.