Garden peas with fresh mint
Dietitian's tip: Although mostly eaten as a fresh vegetable, peas are classified as a legume. Like other legumes, peas are a good source of protein. One serving of this recipe has as much protein as 1 tablespoon of peanut butter.
SERVES 6
Ingredients
3 pounds English peas, shelled (about 3 cups) or 1 pound frozen shelled peas, thawed
1 tablespoon extra-virgin olive oil
2 tablespoons chopped fresh mint
1/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
Directions
In a large pot fitted with a steamer basket, bring about 1 inch water to a boil. Add the peas, cover and steam, tossing once, until tender, about 4 minutes. Transfer the peas to a large bowl and add the olive oil, mint, salt and pepper. Toss to mix and coat. Serve immediately.
Alternatively, saute the peas. In a saute pan, heat the olive oil over medium heat. Add the peas and cook, stirring occasionally, just until tender, about 3 minutes. Stir in the mint. Season with the salt and pepper. Serve immediately.
Nutritional Analysis(per serving)Serving size: 1/2 cup
Calories 86 Monounsaturated fat 2 g
Protein 4 g Cholesterol 0 mg
Carbohydrate 12 g Sodium 102 mg
Total fat 3 g Fiber 2 g
Saturated fat 0 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 2
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 2
Fats and oils 1
http://www.mayoclinic.com/health/hea...ecipes/NU00314
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