Editor’s note
The following abstract describes a publication that is available for purchase or as a downloadable PDF.

Sarah Wood
Assistant Extension Professor, Department of Health Sciences

Easy-to-prepare recipes using peas as the main ingredient are displayed in this four-page flier. Additional cooking and preparation tips, measurement conversions, safety measures and cooking terms are also included.

Topics

• Canned food
• Food pantry
• SNAP
• Peas
• Recipes
• Healthy eating
• Food preparation
• Cooking tips

Recipes

• Creamy Lemon Chicken
• Indian Vegetable and Rice Skillet Meal
• Spring Fling Vegetable Chowder
• Vegetable Mac and Cheese

Pages

• 4

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Creamy Lemon Chicken

Yield: 4 Servings

Ingredients

• 4 skinless, boneless chicken breast halves (1 1/2 lbs)
• 1/4 teaspoon pepper
• 1 tablespoon butter
• 1 can (10 3/4 ounces) condensed, low-sodium cream of chicken soup
• Grated zest and juice of one large lemon
• 1/2 cup (4 ounces) canned low-sodium peas, drained
• 1/2 cup (8 ounces) canned low-sodium carrots, drained

Directions

1. Wash hands and surfaces.
2. Sprinkle both sides of chicken with pepper.
3. Heat butter in a large, nonstick skillet over medium-high heat until melted.
4. Add chicken and brown on both sides.
5. Add soup, lemon zest and juice; stir to mix with pan drippings.
6. Reduce heat to medium-low; cover and simmer for 5 minutes, until chicken is cooked through.
7. Stir in peas and carrots and heat through.
8. Serve hot. Refrigerate leftovers immediately.

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Indian Vegetable and Rice Skillet Meal

Yield: 8 Servings

Ingredients

• 1 tablespoon vegetable oil
• 1 cup chopped onion
• ½ teaspoon ground ginger
• ½ teaspoon turmeric
• ½ teaspoon ground cumin
• 1 can (15 ounce) green peas, drained
• 1 cup cauliflower, fresh or frozen
• 1 large potato, peeled and diced (or 1 can potatoes, drained)
• 1 cup white rice, uncooked
• 1 teaspoon salt
• 2 ½ cups water
• 1 can (15 ounce) kidney beans, drained and rinsed

Directions

1. Wash hands and surfaces.
2. Heat oil in a large skillet over medium heat.
3. Add onion, ginger, turmeric, and cumin and stir while cooking for 1 minute.
4. Add remaining ingredients. Bring to a boil, cover and reduce heat.
5. Simmer 20-25 minute. Serve hot.
6. Refrigerate leftovers immediately.

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Spring Fling Vegetable Chowder

Yield: 8 Servings

Ingredients

• 1 tablespoon vegetable oil
• 1 small onion, chopped
• 2 cups chopped asparagus (fresh, frozen or canned)
• 1 large potato, peeled and diced or 1 can potatoes, drained
• 3 cups chicken broth or water
• 1 can (15 ounce) cream-style corn
• 1 can (15 ounce) peas, drained
• Salt & pepper to taste
• ½ cup shredded cheddar cheese

Directions

1. Wash hands and surfaces.
2. Heat oil in large pot over medium heat. Sauté onion, asparagus and potato until soft, about 10 minutes.
3. Add broth and corn. Cover and simmer until potato is tender, about 10 minutes
4. Add peas, salt and pepper. Simmer 2 to 3 more minutes
5. Top with cheese and serve warm
6. Refrigerate leftovers within 2 hours

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Vegetable Mac and Cheese

Yield: 4 Servings

Ingredients

• 1 package (7 ounces) macaroni and cheese mix
• 1/4 cup butter or margarine
• 1/4 cup milk
• 1 cup chopped onion
• 1 cup chopped pepper
• 1 cup chopped fresh carrots, or 1 can (15 ounces) carrots, drained
• 1 cup (8 ounces) canned peas, drained
• 1-2 cups corn flakes cereal

Directions

1. Wash hands and surfaces.
2. Preheat oven to 400 degrees F.
3. Prepare macaroni and cheese according to package directions.
4. Add onion, green pepper, carrots and peas to macaroni in pot. Stir to combine
5. Transfer macaroni and vegetable mixture to a 9-by-9-inch baking dish. Sprinkle with corn flakes.
6. Bake 25 to 30 minutes or until top is golden brown.
7. Serve hot. Refrigerate leftovers immediately.

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