Peas are commonly eaten raw or cooked and are often added to salad, soups, stews and other dishes. Peas are a good source of vitamins C and E, zinc, and other antioxidants that strengthen your immune system. Other nutrients, such as vitamins A and B and coumestrol, help reduce inflammation and lower your risk of chronic conditions, including diabetes, heart disease, and arthritis.
Pinwheels with Pea Hummus
Ingredients |
Directions |
Pea Hummus
- 1 cup fresh or frozen shelled peas
- ¼ cup fresh cilantro
- 2 Tbs tahini
- 2 Tbs lemon juice
- 1 small clove minced garlic
- ⅛ tsp ground cumin
- Pinch of salt (about 1/16 tsp)
Pinwheels
- 2 medium-sized, whole wheat tortillas
- 1 cup black beans, drained and rinsed
- ¾ cup corn kernels
- ½ cup celery, chopped
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Pea Hummus
- Bring a small pot of water to a boil. Add peas; cook until tender (about 2 minutes). Drain and run under cold water.
- In a blender or food processor, pulse peas, cilantro, tahini, lemon juice, garlic, and cumin for 30 to 40 seconds.
- Season with salt.
Pinwheels
- Lay tortilla down flat. Spread hummus over the entire width of the tortilla.
- Sprinkle ¼ cup of celery, ¼ cup of corn and ½ cup of black beans on top of the hummus.
- Roll the tortilla up. Cut off a small portion of each end and discard.
- Cut the remaining rolled tortilla into six to eight 1-inch thick coins.
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Recipe source: North Dakota State University Extension
Stir Fry Vegetables and Chicken
Ingredients |
Directions |
- 2 chicken breasts
- 1 cup teriyaki marinade sauce
- ¼ to ½ cup vegetable oil
- ½ cup onion, sliced
- ½ cup carrot, thinly sliced
- 1 cup green peppers, sliced
- 2 cups sugar snap peas
- 1½ cup broccoli (small pieces)
- 1 cup sliced celery
- 1 small can water chestnuts
- 1 Tbs cornstarch
- ½ cup chicken broth
- ¼ to ½ cup soy sauce
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- Place chicken breasts in the teriyaki marinade for at least 2 hours, but preferably overnight, in the refrigerator, turning a couple of times.
- Saute meat in vegetable oil on low heat for 5 minutes.
- Remove from heat and slice thinly, returning to the pan.
- Add onions and carrots on high heat, stir (1 to 2 minutes).
- Add rest of vegetables, cook 3 minutes.
- Mix cornstarch in a small portion of broth, then add cornstarch mixture with the broth and soy sauce.
- Cook until thick and glossy. Serve over rice.
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Recipe Source: University of Alaska-Fairbanks Extension
Salmon, Snow pea and Potato Salad
Ingredients |
Directions |
1 pound red potatoes, cut into chunks 6 ounces snow peas, trimmed ¾ cup water 3 strips lemon zest 12-ounce salmon fillet 2 Tbs light mayonnaise 2 Tbs fresh lemon juice 1 Tbs reduced sodium soy sauce ¼ tsp salt ¼ cup minced dill 1 10-ounce package frozen corn kernels, thawed 6 cups mixed salad greens |
- In a vegetable steamer, steam the potatoes until firm tender, 7 to 10 minutes.
- Add the snow peas during the last 1 minute of cooking time.
- In a small skillet, bring the water and lemon zest to a boil over medium heat.
- Add the salmon, reduce to a simmer, cover and cook until the fish just flakes when tested with a fork, about 7 minutes.
- Transfer salmon to a plate and set aside to cool.
- Strain the poaching liquid and reserve ½ cup. When cool enough to handle, pull off skin and cut fish into bite-size chunks.
- In large bowl, whisk together the reserved poaching liquid, mayonnaise, lemon juice, soy sauce and salt.
- Stir in dill.
- Add potatoes, snow peas and corn, tossing to coat with the dressing.
- Gently fold in the salmon. Serve the salmon salad on a bed of greens.
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Recipe Source: University of Alaska-Fairbanks Extension