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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 146.4
  • Total Fat: 4.4 g
  • Cholesterol: 0.4 mg
  • Sodium: 25.6 mg
  • Total Carbs: 23.1 g
  • Dietary Fiber: 4.0 g
  • Protein: 4.6 g

View full nutritional breakdown of Mickey's hearty sweet potato stew calories by ingredient
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Mickey's hearty sweet potato stew

Submitted by: SARAWALKS

Introduction

Makes a hearty meal - servings = 1 cup - or a side dish, with browned tilapia or other sauteed fish like salmon.
Subtitute celery for broccoli if you don't like broccoli, or regular potatoes for sweet potatoes. But good just as it is!
Makes a hearty meal - servings = 1 cup - or a side dish, with browned tilapia or other sauteed fish like salmon.
Subtitute celery for broccoli if you don't like broccoli, or regular potatoes for sweet potatoes. But good just as it is!

Number of Servings: 8

Ingredients

    1/4 c. low-sodium vegetable stock
    1 c. chopped onions
    1 T. garlic (2 cloves, chopped)
    1 tsp. curry powder
    1/2 tsp. ground cumin
    3 medium sweet potatoes = 4 c. chopped
    2 c. shredded green cabbage
    1 c. chopped tomatoes
    1 c. thawed frozen chopped broccoli or other green veg
    1/4 c. water
    For sauce:
    1/4 c. chunky peanut butter
    1/2 c. nonfat plain yogurt
    1 T. rice wine vinegar
    1/4 tsp (or a pinch) ground red pepper


Directions

In large no-stick frying pan, over medium heat, warm the stock. Add onions & garlic, cook 2-3 min. until tender. Stir in curry powder & cumin; cook for 1 min.
Stir in sweet potatoes, cabbage, tomatoes, broccoli & water. Cover & simmer for 15-20 min. or until potatoes are tender.
Remove pan from heat. Add peanut butter, yogurt, vinegar & pepper. Stir until peanut butter is smooth and well incorporated.
Reduce heat to low. Return pan to heat & cook 1 minute or until heated through. Do not let stew come to a boil!
You can make this without the sauce to save calories and it's equally good, but especially tasty with the sauce!

Number of Servings: 8

Recipe submitted by SparkPeople user SARAWALKS.






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Member Ratings For This Recipe

  • I will definitely be doing this (minus the dairy). It is full of ingredients I use regularly and sounds fantastic in this winter cold... - 1/23/11

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