The Keto Instant Pot Cookbook by Urvashi Pitre

Author:Urvashi Pitre
Language: eng
Format: epub
Publisher: Rockridge Press
Published: 2018-03-14T04:00:00+00:00

West African Peanut Stew

SERVES 6

There are many different ways to make this groundnut stew. The only constant is veggies and peanut butter, with everything else being up to the cook to decide. Try it this way once, and then you can mix and match to your heart’s content.

PREP TIME

10 minutes

PRESSURE COOK/MANUAL

10 minutes high pressure

RELEASE

Natural

TOTAL TIME

50 minutes

MACROS

60% Fat

10% Carbs

30% Protein

DAIRY-FREE

GLUTEN-FREE

SOY-FREE

POUR AND COOK

1 cup chopped onion

2 tablespoons minced garlic

1 tablespoon minced fresh ginger

1 teaspoon salt

½ teaspoon ground cumin

½ teaspoon ground coriander

½ teaspoon freshly ground black pepper

½ teaspoon ground cinnamon

⅛ teaspoon ground cloves

1 tablespoon tomato paste

1 pound boneless, skinless chicken breasts or thighs, cut into large chunks

3 to 4 cups chopped Swiss chard

1 cup cubed raw pumpkin

½ cup water

1 cup chunky peanut butter

1. In the inner cooking pot of the Instant Pot®, stir together the onion, garlic, ginger, salt, cumin, coriander, pepper, cinnamon, cloves, and tomato paste. Add the chicken, chard, pumpkin, and water.

2. Lock the lid into place. Select Manual or Pressure Cook and adjust the pressure to High. Cook for 10 minutes. When the cooking is complete, let the pressure release naturally. Unlock the lid.

3. Mix in the peanut butter a little at a time. Taste with each addition, as your reward for cooking. The final sauce should be thick enough to coat the back of a spoon in a thin layer.

4. Serve over mashed cauliflower, cooked zucchini noodles, steamed vegetables, or with a side salad.

Per Serving Calories: 411; Total Fat: 27g; Total Carbs: 15g; Net Carbs: 10g; Fiber: 5g; Sugar: 5g; Protein: 31g

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