Target Health Blog

Veggies with Chicken & Brown Rice Mixed with Golden Raisins, Pine Nuts and Peanut Sauce

February 26, 2018

Target Healthy Eating

Just Out of the Oven ©Joyce Hays, Target Health Inc.

Peanut sauce is a favorite thing to eat, with green vegetables, like broccoli, spinach and edamame, and it's this particular peanut sauce that really makes this recipe different and delicious. Adding left-over chicken or turkey to this casserole, makes for a delicious one dish meal. However, if you want a strictly vegan recipe, a few substitutions can easily make it vegan. I've tried baking cubes of firm tofu brushed with olive oil, and using them instead of poultry, with good results. You can substitute chicken stock with vegetable broth.

Get all of your ingredients lined up on the counter. This kind of organization makes cooking much easier.

Lining up the ingredients ©Joyce Hays, Target Health Inc.

Ingredients for Peanut Sauce

1/4 cup natural peanut butter (creamy variety)

2 Tbsp tamari soy sauce (use low-sodium variety)

3 garlic cloves, minced

1/8 tsp grated ginger root (optional)

1/3 cup warm chicken stock or broth

Ingredients for the Rest of the Dish

TOFU or POULTRY - One block of the firmest tofu, cut in cubes, stirred in baking dish with extra virgin olive oil and 2 garlic cloves, juiced -- bake in 350 degree oven for 20 minutes or stir fry until golden brown. Set aside

BROWN RICE - Make the (organic) brown rice and set aside. To enhance the flavor of the rice, boil it in chicken stock instead of water. You can use saffron rice instead if you prefer. 

BROCCOLI - Clean. Steam or stir fry in olive oil and 1-2 juiced garlic cloves, for 2-3 minutes. Break apart the florets to the size you want. Cut stems into small pieces and use. If you would rather serve the broccoli separately, and not in this casserole, go ahead.

14 oz frozen bag (thawed) of organic sodium-free edamame.

1 bunch fresh broccoli

1 cup golden raisins

1 cup pine nuts, toasted ahead of time. You could substitute cashews or peanuts.

2 Tablespoons extra virgin olive oil

2/3 cup cilantro, chopped

1 onion, chopped

3 garlic cloves, chopped

Pinch black pepper (grind to your taste)

Pinch cayenne powder (optional and to your taste)

1 teaspoon turmeric

1 teaspoon cardamom

1/4 teaspoon fresh ginger root, grated (or to your taste) 


1. Make the Peanut sauce and set aside

2. Bake or stir-fry the tofu or chicken and set aside

3. Make organic brown rice and set aside. You could also use saffron rice.

Here I am sauteing ©Joyce Hays, Target Health Inc.

In fry pan, saute the onion and garlic in the olive oil, when onion is transparent, add the cilantro, Pinch black pepper, Pinch cayenne, turmeric, cardamom and grated ginger root, stir well and cook for a few more minutes. Add the thawed out edamame and stir well again. If you need more liquid, gradually add more chicken stock or vegetable broth, and stir.

In a large baking dish add the chicken or tofu, brown rice, onion/edamame mixture and stir well. Add all of the broccoli and stir again. Now, add the golden raisins and toasted pine nuts. Finally, pour all of the peanut sauce over all and stir it in well. Use a spatula to get every last bit of this delicious sauce.

Bake in 350 oven for 15 to 20 minutes. I raised the heat for the last 5 minutes for a more crispy top. Serve adding some of the cilantro on top for garnish

Mixing the Ingredients ©Joyce Hays, Target Health Inc.
About to sit down with a nice Cabernet. The veggie casserole with peanut sauce was a great success. We both loved it and came back for more. The edamame is a particularly good addition in this recipe. There was enough left over to be able to enjoy this meal again during the week. ©Joyce Hays, Target Health Inc.
Second helping, it was so good ©Joyce Hays, Target Health Inc.

Have a great week everyone!

From Our Table to Yours

Bon Appetit!

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