African Peanut Butter Stew (Mafe)

1. Preheat oven to 450°F.

2. Coat inside of dutch oven and lid with oil or cooking spray.

3. Place onion and quinoa in dutch oven, pour in broth and stir lightly to distribute evenly.

4. Place meat on quinoa layer and top with bell pepper.

5. Whisk together milk, peanut butter, garlic, cayenne, and salt until smooth then pour over the meat.

6. Layer in the tomatoes, sweet potato, and spinach.

7. Cover and bake for about 50 minutes; when the aroma permeates the kitchen, wait a few more minutes and it will be done.

---------------------------------------------------------------------------

Nutrient	Quantity
Total fats	59.1518 g
Protein	177.1746 g
Carbohydrates	77.5903 g
Energy	1517.3949 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.5329 g
Water	1891.8019 g
Aspartic acid	4.1719 g
Calcium, Ca	1876.7095 mg
Lutein + zeaxanthin	790.7612 g
Fiber, total dietary	22.5388 g
Carotene, beta	2423.0203 g
Niacin	24.4083 mg
Vitamin A, RAE	1982.0579 g
Arginine	2.8497 g
Riboflavin	2.0601 mg
Tocopherol, beta	0.2339 mg
Fatty acids, total saturated 20:1	0.7588 g
Glutamic acid	8.8326 g
Stigmasterol	9.46 mg
Sodium, Na	1794.442 mg
Fatty acids, total saturated 16:1 undifferentiated	0.1108 g
Total lipid (fat)	59.1518 g
Manganese, Mn	3.402 mg
Fructose	7.5398 g
Proline	2.2865 g
Fatty acids, total saturated 16:0	8.708 g
Fatty acids, total saturated 8:0	0.244 g
Sucrose	4.6924 g
Choline, total	578.8127 mg
Sugars, total	42.7591 g
Serine	2.0139 g
Fatty acids, total saturated 10:0	0.2445 g
Fatty acids, total saturated 18:0	2.0694 g
Fatty acids, total saturated 20:4 undifferentiated	0.3536 g
Vitamin B-6	2.2598 mg
Selenium, Se	136.306 g
Ash	21.3931 g
Vitamin D	6.5067 IU
Menaquinone-4	3.2533 g
Fatty acids, total saturated 18:1 undifferentiated	22.6004 g
Pantothenic acid	3.2125 mg
Phenylalanine	1.6975 g
Beta-sitosterol	66.22 mg
Copper, Cu	2.8042 mg
Betaine	3.3688 mg
Thiamin	1.4715 mg
Retinol	350.4005 g
Methionine	0.5243 g
Iron, Fe	17.0817 mg
Carbohydrate, by difference	77.5903 g
Phosphorus, P	1995.4018 mg
Folate, total	737.9683 g
Dihydrophylloquinone	0.43 g
Tocopherol, gamma	7.3989 mg
Fatty acids, total saturated 4:0	0.244 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.1564 g
Fatty acids, total saturated 22:1 undifferentiated	0.2466 g
Lycopene	11495.5622 g
Alanine	1.2684 g
Cholesterol	372.5341 mg
Valine	1.4376 g
Fatty acids, total saturated 18:2 undifferentiated	13.1247 g
Glycine	1.5327 g
Carotene, alpha	451.2444 g
Glucose (dextrose)	11.3809 g
Fatty acids, total saturated 14:0	1.0288 g
Zinc, Zn	11.8761 mg
Isoleucine	1.149 g
Tocopherol, delta	0.6278 mg
Fatty acids, total saturated 12:0	0.4041 g
Fatty acids, total polyunsaturated	14.4737 g
Leucine	2.4234 g
Tocotrienol, alpha	0.0887 mg
Vitamin A, IU	34371.5558 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0816 g
Folate, DFE	737.9683 g
Tryptophan	0.3684 g
Vitamin C, total ascorbic acid	439.267 mg
Phytosterols	49.2684 mg
Fatty acids, total saturated 20:0	0.5504 g
Fatty acids, total saturated 6:0	0.244 g
Campesterol	12.9 mg
Starch	4.2398 g
Lactose	16.4293 g
Tyrosine	1.2987 g
Vitamin B-12	8.264 g
Vitamin K (phylloquinone)	39.2668 g
Fatty acids, total saturated	13.7456 g
Histidine	0.86 g
Fatty acids, total monounsaturated	23.7194 g
Threonine	1.0251 g
Folate, food	737.9683 g
Vitamin D (D2 + D3)	0.3253 g
Cryptoxanthin, beta	112.536 g
Vitamin D3 (cholecalciferol)	0.3253 g
Vitamin E (alpha-tocopherol)	12.0172 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.2244 g
Magnesium, Mg	400.1994 mg
Lysine	1.5995 g
Potassium, K	5162.7483 mg
Cystine	0.3008 g
Fluoride, F	14.1519 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Milk	1.33 1/3	198.4533	15.5509	10.6384
Salt	1 teaspoon	0	0	0
Peanut butter	0.33 cup	506.54	18.5502	42.9484
Spinach	10 ounces	62.3689	11.0563	0.8505
Quinoa	1.5 cups	0	0	0
Onion	1	44	10.274	0.11
Potato	1	0	0	0
Tomato	2 cans	80.4198	17.3796	0.8936
Red bell pepper	1	605.2014	0	3.4
Garlic Clove	6	605.2014	0	3.4
cayenne pepper	1 teaspoon	5.724	1.0193	0.3109
broth	1.25 cups	14.6875	3.76	0
stew beef chunk	1.5	605.2014	0	3.4