Sweet Green Spring Peas

What do peas, beans, and lentils have in common? They’re all legumes – a group of seed pods that are normally low in fat, and high in folate, potassium, iron, and magnesium. In Chattanooga,  farm-fresh peas are available at local markets as early as March. Here are some tips for how to prepare them, followed by pea recipes perfect for springtime or all year long.

 

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Recipes3

Pea Fritters

Serves 4

These bite-sized pea poppers are the perfect appetizer.

Ingredients:

  • 1 cup peas, cooked
  • ¼ cup  whole-wheat
  • flour
  • 2 tablespoons scallions, chopped
  • 2 tablespoons butter
  • 1 pinch of salt

Directions: In a bowl, mash cooked peas. Add flour, scallions, and salt. Stir until evenly mixed. Form the mixture into 4 patties. Add the butter to a skillet, and cook over medium heat. Place patties into the skillet and cook for 1-2 minutes on each side or until it reaches a light golden brown. Serve immediately.

Nutrition Facts (per serving):

Calories—60  |  Total Fat—1g  |  Saturated Fat—<1g  |  Sodium—79mg  |  Carbohydrate—11g

Dietary Fiber—3g  |  Sugar—2g  |  Protein—3g

From Nutrition World nutritionw.com

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Pea & Scallop Fettuccine

Serves 5

This creamy, comforting dish is great on cooler spring nights.

Ingredients:

  • 3 cups frozen peas, thawed
  • 1 (8 oz.) package whole-wheat
  • fettuccine pasta
  • 1 lb. large dry sea scallops
  • ¼ teaspoon salt, divided
  • 1 tablespoon extra-virgin olive oil
  • 1 (8 oz.) bottle clam juice
  • 1 cup low-fat milk
  • 3 tablespoons all-purpose flour
  • ¼ teaspoon ground white pepper
  • ¾ cup finely shredded Romano cheese, divided
  • ⅓ cup fresh chives, chopped
  • ½ teaspoon freshly grated lemon zest
  • 1 teaspoon lemon juice

Directions: Boil water in a large pot. Add the fettuccine and cook according to package instructions, then drain. While the pasta cooks, pat scallops dry and sprinkle with ⅛ teaspoon salt. Over medium-high heat, heat olive oil in a large nonstick skillet and add scallops. Cook about 2-3 minutes per side, until golden brown, and place the scallops on a plate. Add clam juice to the pan. In a medium bowl, whisk milk, flour, white pepper, and the remaining ⅛ teaspoon salt until smooth. Whisk the milk mixture into the clam juice. Bring the mixture to a simmer, stirring constantly, until thickened (about 1-2 minutes). Move the scallops and accumulated scallop juices from the plate back into the pan, add the peas, and return to a simmer. Stir in fettuccine, ½ cup Romano cheese, chives, lemon zest, and juice until combined. Sprinkle the remaining cheese on top.

Nutrition Facts (per serving):

Calories—399  |  Total Fat—7g |  Saturated Fat—3g  |  Sodium—618mg  |  Carbohydrate—54g  |  Dietary Fiber—9g  |  Sugar—8g  |  Protein —31g

From Nutrition World nutritionw.com

 

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Recipes2

Pea & Asparagus Soup

Serves 6

Fresh flavors and hot or cold versatility make this a perfect soup for spring.

Ingredients:

  • 2 cups green peas, fresh or frozen
  • 1 tablespoon unsalted butter
  • 1 large onion, diced
  • 2 celery stalks, thinly sliced
  • 4 garlic cloves, finely chopped
  • 1 lb. bunch of asparagus, trimmed,
  • 2 stalks reserved whole for garnish,
  • the remainder sliced
  • 1 teaspoon fine sea salt
  • 1 tablespoon lemon juice
  • ¼ cup heavy cream
  • 2 tablespoons finely chopped fresh dill

Directions: In a large saucepan, melt butter over medium heat. Add onion, celery, and garlic. Cook, stirring frequently, until vegetables soften (about 6 to 7 minutes). Stir in 5 cups water, sliced asparagus, and peas. Bring to a boil, lower heat, and simmer until asparagus is very tender (about 15 minutes). Working in small batches, purée soup in a blender. Strain the soup through a sieve, pressing down on any solids with the back of a spoon to remove as much liquid as possible. Pour it back into the pot. Place over medium heat until just simmering. Stir in salt and lemon juice. Run a vegetable peeler over the reserved asparagus stalks, making asparagus ribbons. Ladle soup into bowls and drizzle the top of each with cream. Top with a few asparagus ribbons and dill.

Nutrition Facts (per serving):

Calories—130  |  Total Fat—6g  |  Saturated Fat—3.5g  |  Sodium—460mg  |  Carbohydrate—16g  |  Dietary Fiber—5g  |  Sugar—6g  |  Protein—5g

From Whole Foods wholefoodsmarket.com 

 

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Spring Vegetable Risotto 

Serves 4

Crisp sugar snap peas and juicy tomatoes make this dish a veggie patch on a plate.

Ingredients:

  • 1 cup fresh sugar snap peas (rinsed)
  • 1½ cups risotto rice
  • 2 tablespoons unsalted butter
  • 1 (32 oz.) box reduced-sodium vegetable broth
  • 1 medium yellow squash (rinsed)
  • 1 (8 oz.) package tomato trinity mix (fresh diced tomatoes, onions, bell peppers)
  • 1 teaspoon vegetable seasoning blend
  • ⅓ cup grated Parmesan cheese

Directions: Combine rice, butter, and broth in microwave-safe bowl. Cover and microwave on high for 10 minutes. Meanwhile, cut sugar snaps and squash into small bite-size pieces; place in medium bowl. Stir in tomato trinity mix and seasoning blend. Stir vegetable mixture into rice; cover and microwave 10-15 more minutes or until rice is softened and most of water is absorbed. Stir in Parmesan cheese; rice will thicken as it stands.

Nutrition Facts (per serving):

Calories—330  |  Total Fat—8g  |  Sodium—760mg  |  Carbohydrate—54g  |  Dietary Fiber—4g  | Sugar—5g  |  Protein—8g

From Publix publix.com

 

 

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