Chow Chow Stew Recipe


1 tablespoon olive oil
2 pounds beef — *see Note
2 cups cabbage — chopped
3 cloves garlic — minced, up to 4
18 ounces canned sweet potatoes — drained and chopped
14 1/2 ounces canned tomato wedges — undrained
1 1/2 cups tomato juice
3/4 cup apple juice
1 teaspoon ginger root — up to 2, grated
2 cups green beans, frozen — cut crosswise
1/3 cup peanut butter
6 cups cooked brown rice


Heat the oil in a large skillet over medium-high heat. Cook Beef, Add the cabbage and garlic; cook, stirring, until the cabbage is tender-crisp, about 5 minutes. Stir in the sweet potatoes, tomatoes, tomato juice, apple juice, ginger. Reduce the heat to medium-low; cover. Simmer until hot and bubbling, about 6 minutes.

Stir in the green beans and simmer, uncovered, for 5 minutes. Stir in the peanut butter until well-blended and hot, about 1 minute. Spoon over rice.

*Note: Low Fat, or use chicken, lamb, fish. Liver can be used as well.

Nutritional Data:

KCAL: 5168 (calories)
Calories from fat: 42%
Calories from Carbohydrates: 40%
Calories from Protein: 18%
Total Fat: 245 g
Saturated Fat: 84 g
Monounsaturated Fat: 110 g
Polyunsaturated Fat: 24 g
Total Carbohydrates: 516 g
Protein: 235 g
Dietary Fiber: 56 g
Cholesterol: 608 mg

Vitamins & Minerals:

Sodium: 3381 mg
Potassium: 7762 mg
Calcium: 657 mg
Iron: 37 mg
Zinc: 46 mg
Vitamin C: 278 mg
Vitamin A: 42362 IU
Vitamin A: 4239 1/2 RE
Vitamin B6: 7.2 mg
Vitamin B12: 26.2 mcg
Thiamin B1: 2.8 mg
Riboflavin B2: 2.3 mg
Folacin: 433 mcg
Niacin: 65 mg

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