Vegetable of the Month: Peas
Varieties of Peas
Green peas are nestled within large, bulging, grass green pods that are
typically round and sweet. The green pea pods are tough, do not have good
flavor, and therefore, are not eaten. Snow peas (Chinese pea pods) and sugar
snap peas are more often found fresh, but many companies are now selling them
frozen. These peas are eaten raw or cooked with the pod intact.
Snow peas supply less protein and are lower in B vitamins than green shelled
peas because they are eaten when their seeds are still immature. However, snow
peas provide almost twice the
100% of the RDA for
and slightly more iron than green peas. Tips to Make
- Season cooked peas with fresh or dried mint, chopped fresh parsley, curry
powder, or with lemon.
- Add shelled green peas, snow peas, or sugar snap peas to tossed green or
pasta salads or to stir-fried dishes.
- Snow and sugar snap peas can be eaten raw as a snack or with your favorite
Oriental Snow Peas
Makes 4 servings.
1 tsp sesame oil
1/2 lb fresh snow pea pods, trimmed
1/2 cup diagonally sliced carrot
1/4 cup sliced water chestnuts
1/2 cup canned low-sodium chicken broth
1 tsp low-sodium soy sauce
1 tsp cornstarch
Add oil to a nonstick skillet and heat over medium-high heat until hot. Add
snow peas and carrots. SautÃ© 2 minutes. Add water chestnuts and broth. Bring to
a boil. Cover, reduce heat, and simmer 5 minutes or until vegetables are
crisp-tender. Combine soy sauce and cornstarch, stir until cornstarch
dissolves. Add to vegetable mixture. Cook over medium heat, stirring
constantly, until sauce thickens. Serve immediately.
Nutritional analysis per serving: Calories 50, Fat 1.5g, Saturated Fat 0.3g,
Cholesterol 0mg, Carbohydrates 8.5g, Dietary Fiber 2.5g, Sodium 66mg, Protein
Makes 6 side-dish servings
1 cup rice (white or brown)
1 cup chicken broth
1/2 cup egg substitute
1/2 tsp mustard powder
2 cloves garlic
1 tsp shredded fresh ginger
1/2 cup carrot chopped into small pieces
1/2 cup frozen peas
1 8-oz can sliced water chestnuts, drained
2 Tbsp reduced sodium soy sauce
Cook rice as directed but substitute 1 cup chicken broth for 1 cup water.
Let rice cool to room temperature or cover and refrigerate until ready to use.
In a small bowl mix together egg substitute, and dry mustard until blended.
Lightly coat a large skillet or wok with nonstick vegetable spray. Heat skillet
over medium heat and add egg mixture. Cook the egg mixture without stirring
until they begin to set; stir and cook until the egg bits are small and
crumbly. Remove and set aside.