Power Family Meals with Protein-Packed Peanuts


(Family Features) Starting fresh with a
new year is a chance to hit the reset button for many people, and your family can use this opportunity
to rethink homemade meals while striving for nutritious (and still delicious) dishes. From snacks to the
main course each evening, the options are nearly endless for planning a revamped menu with healthier
Dinnertime can be a cinch with Peanut Butter Chicken, a simple dish that takes less than 20 minutes to
make when busy evenings call for a quick solution. If a veggie-based option aligns better with your
family’s desires, try Veggie Sammies with Peanut Butter Satay Sauce or go full-on comfort food with Very
Vegan Peanut Butter Jackfruit Chili. Snacking doesn’t have to mean forgoing your dedication to
nutritious choices either – these Peanut Granola Bars can be your made-at-home masterpiece for adults
and children to enjoy.
These recipes from the Georgia Peanut Commission are powered by peanuts, a nutrient-rich superfood that
delivers 19 vitamins and 7 grams of protein per serving for a health benefit punch in each bite.
Discover more nutritious recipe ideas at gapeanuts.com.

Veggie Sammies with Peanut Butter Satay Sauce

Prep time: 30 minutes
Servings: 2

  • 4 tablespoons creamy peanut butter
  • 3 tablespoons lime
  • 2 tablespoons water
  • 4 teaspoons hoisin
  • 2 teaspoons soy sauce
  • 2 teaspoons
  • 2 French baguette rolls (6 inches each)
  • 1/2 cup
    cucumber, sliced
  • 1/2 cup white onion, sliced into thin
  • 1/2 cup red bell pepper, sliced into thin strips
  • 1/2 cup
    purple cabbage
  • 1/2 cup fresh cilantro
  1. In
    small bowl, combine peanut butter, lime juice, water, hoisin sauce, soy sauce and sriracha; mix
  2. Spread sauce on both sides of each roll then layer with cucumber, onion and
    bell pepper. Top with cabbage and cilantro.

Very Vegan Peanut Butter Jackfruit Chili

Recipe courtesy of the National Peanut Board
Prep time: 5 minutes
Cook time: 35 minutes
Servings: 8

  • 2 teaspoons oil
  • 1/2 large white onion,
  • 1/2 green bell pepper, chopped
  • 1/2 red bell pepper,
  • 2 garlic cloves, chopped
  • 1/2 teaspoon
  • 1 teaspoon cumin
  • 1 teaspoon chili
  • 1 tablespoon tomato paste
  • 1 can crushed
  • 1 can whole tomatoes
  • 2 cups water
  • 1
    can red kidney beans, drained and rinsed
  • 1 can green jackfruit, drained and
  • 1/4 cup peanut butter
  • cornbread
  • tortilla chips (optional)
  • cinnamon rolls
  1. eat large, heavy-bottomed pot over medium heat. Add
    oil, onion and peppers; cook 3 minutes, stirring often. Add garlic, salt, cumin, chili powder and tomato
    paste, stirring to coat. Cook 1-2 minutes, stirring constantly, then stir in crushed tomatoes, whole
    tomatoes, water, kidney beans and jackfruit; bring to boil then reduce heat to medium-low. Simmer 25-30
    minutes. Stir in peanut butter and simmer 5 minutes.
  2. Serve with cornbread, tortilla
    chips or cinnamon rolls, if desired.

Peanut Granola Bars

Prep time: 10 minutes
Cook time: 6 minutes, plus 30-45 minutes cooling time
Servings: 12-14

  • 1/2 cup honey
  • 6 tablespoons unsalted butter
  • 2
    tablespoons creamy peanut butter
  • 1/2 cup light brown sugar, firmly
  • 1 teaspoon vanilla
  • 1/4 teaspoon
  • 2 cups rolled oats (quick or regular)
  • 1 cup bran
  • 1 cup sweetened coconut flakes
  • 1 cup dried fruit
    (raisins, blueberries or cranberries)
  • 1 cup roasted peanuts,
  1. In large, shallow, microwavable dish, combine honey,
    butter, peanut butter, brown sugar, vanilla and salt. Microwave at 50% power 2 minutes then whisk to
    combine and microwave at 50% power 2 minutes.
  2. Add oats, bran flakes, coconut flakes,
    dried fruit and peanuts; stir to combine. Microwave on high 1 minute. Stir and microwave 30
  3. Press mixture into 13-by-9-inch baking dish lined with parchment or wax
    paper with some extra hanging over edges to easily lift bars out. Use bottom of glass wrapped with
    plastic wrap to press granola mixture firmly into pan. Allow to cool completely 30-45 minutes. Cut into
    12-14 bars.

Peanut Butter Chicken

Recipe courtesy of "Unsophisticook"
Prep time: 5 minutes
Cook time: 12 minutes
Yield: 6 cups
Peanut Sauce:

  • 1/2 cup creamy natural peanut butter
  • 3 tablespoons sweet red
    chili sauce
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon soy
  • 1 tablespoon honey
  • 1/8-1/4 cup hot water
  • chopped unsalted roasted peanuts (optional)
  • 2 tablespoons olive oil or avocado oil
  • 1 1/2 pounds
    boneless skinless chicken breasts, diced into 1-inch cubes
  • 1 tablespoon soy
  • 3/4 cup peanut sauce
  • cooked brown
  • assorted bell peppers, sliced
  • chopped unsalted roasted
    peanuts (optional)
  1. To make peanut
    In small glass bowl, whisk peanut butter, sweet red chili sauce, apple cider
    vinegar, soy sauce and honey until blended smoothly.
  2. Thin sauce with hot water to
    desired consistency. Garnish with chopped unsalted roasted peanuts, if desired.
  3. To
    make chicken: In large skillet over medium-high heat, drizzle oil. Add diced chicken then pour soy sauce
    over top. Saute about 10-12 minutes until chicken is fully cooked.
  4. Serve with peanut
    sauce, brown rice and colorful sliced veggies. Garnish with chopped unsalted roasted peanuts, if


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