Category Archives: Peas

Basic Vegetable Soup

  1. Dice hard vegetables (potatoes, sweet potatoes, carrots, onions, winter squash and/or rutabagas), and place them in the bottom of the slow cooker insert.
  2. Cut any meat you’re adding into bite-sized bits and add it on top of the vegetables. Stick with fresh meats; processed meats like ham, corned beef and sausage can contain upwards of 1,000 milligrams of sodium per serving.
  3. Season with fresh or dried herbs.
  4. Add tender vegetables like corn, peas and okra.
  5. Cover with sodium-free bouillon dissolved in water. For creamy soups or chowders, stir in a half cup of heavy whipping cream (liquid, not whipped), or 1 cup of half-and-half or evaporated milk.
  6. Cook on high for 6 to 8 hours (or on low for 10 to 12 hours).

Vegetables-SoupNutritional Information:
Calories 84
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 491mg
Total Carbohydrate 15g
Dietary Fiber 3g
Sugars 5g
Protein 3g
Vitamin A 44%
Vitamin C 2%
Calcium 3%
Iron 5%

Asian Chicken Salad

Asian-Chicken-Salad

https://www.foodhero.org/recipes/asian-chicken-salad

Ingredients

DRESSING
1⁄3 cup rice vinegar
3 tablespoons soy sauce
2 teaspoons sugar
1 1⁄2 tablespoons toasted sesame oil
1⁄2 teaspoon hot chili oil

SALAD
1 package salad greens or other lettuce
1 medium carrot, grated
1 bunch green onions, sliced diagonally
1⁄2 cup chopped cilantro leaves
1 can (8 ounces) sliced water chestnuts, rinsed
1 can (11 ounces) mandarin oranges
1 package (6 ounces) snow peas, sliced diagonally
2 cups cooked boneless chicken meat, shredded

Directions
1. Mix dressing ingredients in a small bowl.
2. Toss greens, carrot, onion and cilantro with dressing.
3. Drain mandarin oranges and water chestnuts, then add to salad.
4. Add snow peas and chicken; mix lightly.
5. Refrigerate leftovers within 2 hours.
Number of servings: 6

Nutrition Information
Amount per serving: 2 cups
Calories: 200
Fat: 7g
Cholesterol: 40mg
Sodium: 560 mg
Total Carbohydrate: 18g
Fiber: 5g
Sugar: 8g
Protein: 18g

Spring Fling Chowder

Spring-Fling-Chowder

Picture from https://www.foodhero.org/recipes/spring-fling-chowder

Ingredients
1 tablespoon vegetable oil
1 small onion, chopped
2 cups fresh or frozen asparagus, chopped into small pieces (or broccoli)
1 large potato, peeled and diced
3 cups low-sodium, fat-free chicken or vegetable broth (or use water)
1 can (15 ounces) cream-style corn
1 cup frozen peas
1/2 cup cheddar cheese, grated
salt and pepper to taste

Directions
1. Heat oil in large pot. Sauté onion, asparagus, and potato over medium heat, stirring often, until soft, about 10 minutes.
2. Add chicken broth, corn, and pepper.
3. Cover and simmer until potato is tender, about 10 minutes.
4. Add frozen peas and simmer 1 more minute.
5. Season with salt and pepper. Serve hot, sprinkled with cheese. Refrigerate leftovers within 2-3 hours.
Yield: 8 servings

Nutrition Information
Per serving: 1 cup
Calories 140
Fat 5g
Cholesterol 5mg
Sodium 210mg
Total Carbohydrate 20g
Fiber 3g
Sugar 5g
Protein 7g

Fiesta Barley Salad

fiesta-barley-salad_crop_0

Picture from https://www.foodhero.org/recipes/fiesta-barley-salad

Ingredients
1 cup dry barley
3 cups water
1/4 cup raisins, or other dried fruit
1 cup frozen peas, or other vegetables (fresh, frozen or canned)
2 cups lettuce, washed and chopped
1 can (15 ounces) mandarin oranges, drained
1/2 cup green onions, sliced thin (can use any onions)
1 tablespoon vinegar (rice vinegar or any others)
3 tablespoons vegetable oil

Directions
1. Place barley and water in a medium saucepan. Bring to boil, then turn to low. Cook (with lid on) for 45 minutes.
2. Rinse cooked barley briefly in cold water. Drain.
3. Add remaining ingredients. Toss well.
4. Season with salt and pepper.
5. Refrigerate leftovers within 2-3 hours.
Yield: 13 servings

Nutritional Information
Per serving: 2/3 cup
Calories 120
Fat 4g
Cholesterol 0mg
Sodium 25mg
Total Carbohydrate 21g
Fiber 4g
Sugar 5g
Protein 3g