Spicy Oriental snow peas
Dietitian's tip: Snow peas are long and flat and contain tiny lentil-sized peas. Sugar snap peas look like shelling peas but are smaller and have completely edible pods. Use either of these spring favorites in this quick side dish.
SERVES 4
Ingredients
1 pound snow peas, washed and trimmed of stems and strings
3 tablespoons reduced-sodium soy sauce
4 tablespoons rice vinegar
2 tablespoons brown sugar
1 tablespoon cornstarch
1/2 teaspoon Chinese five-spice powder
1 teaspoon sesame oil
1 garlic clove, chopped
Crushed red pepper, optional
Directions
Bring a large saucepan 3/4 full of water to a boil. Add the peas, reduce heat and simmer for 2 minutes. Drain the peas then plunge them into a bowl of ice water to stop the cooking. Drain again thoroughly and set aside.
To prepare the sauce, combine the soy sauce, rice vinegar, brown sugar, cornstarch and five-spice powder in a small bowl. Stir until the cornstarch and seasonings have dissolved.
In a large skillet, heat the sesame oil over medium heat. Stir in the garlic and peas. Increase the heat to high, stirring frequently. Pour in the soy sauce mixture and cook until thickened, 1 to 2 minutes. Sprinkle with crushed red pepper, if desired. Serve immediately.
Nutritional Analysis(per serving)Calories 107 Cholesterol 0 mg
Protein 4 g Sodium 440 mg
Carbohydrate 19 g Fiber 3 g
Total fat 1 g Potassium 255 mg
Saturated fat < 1 g Calcium 3 mg
Monounsaturated fat 0.5 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Carbohydrates 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
Nonstarchy vegetables 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 2
http://www.mayoclinic.com/health/hea...ecipes/NU00555
Linear Mode
