Malawian Peanut Chicken Stew with Mustard Greens
A comforting, high-protein chicken stew cooked in a light, savory peanut butter sauce, served alongside local mustard greens (nkhwani) and brown rice. A nourishing, family-friendly dinner that is easy to scale and utilizes affordable, locally accessible Malawian ingredients.
Prep
15 min
Cook
25 min
Total
40 min
Makes
1 serving
Created together. Shared with you.
Made by Reshma + Lila
Reshma created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
25 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl · Knife and cutting board
Time saver
To meal prep for the family, you can double or quadruple the recipe easily. This stew tastes even better the next day as the peanut and tomato flavors deepen in the fridge.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Prepare the ingredients
- 01
Prepare the ingredients
Prepare the ingredients: Chop the chicken breast into 1 inch (2.5cm) cubes. Finely chop the red onion and tomato. Mince the garlic clove.
Tap card to mark done - 02
Heat the olive oil in a large…
Heat the olive oil in a large deep pan or pot over medium-high heat. Add the chicken breast cubes and sear until they are lightly browned on all surfaces, about 5 minutes.
Look for: they are lightly browned on all surfaces
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Lower the heat to medium
Lower the heat to medium. Add the red onion and garlic to the pot, stirring frequently until the onion softens and turns translucent, about 3 minutes.
Look for: the onion softens and turns translucent
Tap card to mark done - 04
Stir in the chopped tomato and salt
Stir in the chopped tomato and salt. Cook for about 4 minutes until the tomatoes break down and release their juices.
Look for: the tomatoes break down and release their juices
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Whisk the peanut butter with 4 tablespoons…
In a small bowl, whisk the peanut butter with 4 tablespoons of warm water until it forms a smooth, pourable paste. Pour this peanut paste into the pot, stirring well to coat the chicken.
Look for: it forms a smooth, pourable paste
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Pour in the remaining warm water
Pour in the remaining warm water, bring to a gentle simmer, cover with a lid, and cook for 15 minutes or until the chicken is tender and thoroughly cooked through.
Look for: the chicken is tender and thoroughly cooked through
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Wash the mustard greens and tear them…
While the stew simmers, wash the mustard greens and tear them into bite-sized pieces. Steam or lightly saute the mustard greens in a separate small pot with a splash of water for 3 to 4 minutes until wilted but still vibrant green.
Look for: wilted but still vibrant green
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Serve the hot peanut chicken stew over…
Serve the hot peanut chicken stew over cooked brown rice, accompanied by a generous portion of the steamed mustard greens.
Ready when: everything is assembled and ready to enjoy
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