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Guide to Cooking 20 Vegetables

How to shop for, prepare and cook healthy vegetables.

13. Peas

Look for: If fresh, look for firm, vibrant green pods without blotches and with the stem end still attached.

Prep: If fresh, zip open the hull, using the stem end as a tab. If frozen, do not defrost before using.

Microwave: Place peas in a glass baking dish or microwave-safe bowl; add 2 tablespoons broth (or unsweetened apple juice). Cover tightly and microwave on High for 2 minutes.

Sauté: Heat 2 teaspoons butter in a large skillet over medium heat. Add peas; cook, stirring often, until bright green, about 3 minutes.

Steam: Place peas in a steamer basket over 1 inch of water in a large pot set over high heat. Cover and steam for 2 minutes.

14. Potatoes, red-skinned or yellow- fleshed

Look for: Small potatoes with firm skins that are not loose, papery or bruised.

Prep: Scrub off any dirt (peeling is optional; the skin is fiber-rich and the nutrients are clustered about 1⁄2 inch below the skin).

Braise: Cut potatoes into 1⁄2-inch pieces. Place in a large skillet with 1⁄2 cup each vegetable broth and nonfat milk and 1 teaspoon butter. Bring to a simmer, cover, reduce heat and cook until tender and most of the liquid has been absorbed, about 20 minutes.

Roast: Preheat oven to 500°F. Halve potatoes then cut into 1⁄2-inch wedges. Spread on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 2 teaspoons extra-virgin olive oil. Roast, stirring once halfway through cooking, until crispy and browned on the outside and tender on the inside, 20 to 25 minutes.

Sauté: Peel potatoes (if desired), then shred using the large-hole side of a box grater. Heat 1 tablespoon canola oil in a large skillet over medium heat. Add potatoes; reduce heat. Cook, pressing down with the back of a wooden spoon, for 6 minutes. Flip the cake over and continue cooking until browned, about 5 minutes more.

Steam: Place potatoes in a steamer basket over 2 inches of water in a large pot set over high heat. Cover and steam until tender when pierced with a fork, about 10 minutes.

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