Revised
Editor’s note
The following abstract describes a publication that is available as a downloadable PDF and may be purchased as single sheets or in a bundles of 25.
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
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
- Wash hands and surfaces.
- Sprinkle both sides of chicken with pepper.
- Heat butter in a large, nonstick skillet over medium-high heat until melted.
- Add chicken and brown on both sides.
- Add soup, lemon zest and juice; stir to mix with pan drippings.
- Reduce heat to medium-low; cover and simmer for 5 minutes, until chicken is cooked through.
- Stir in peas and carrots and heat through.
- Serve hot. Refrigerate leftovers immediately.
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
- Wash hands and surfaces.
- Heat oil in a large skillet over medium heat.
- Add onion, ginger, turmeric, and cumin and stir while cooking for 1 minute.
- Add remaining ingredients. Bring to a boil, cover and reduce heat.
- Simmer 20-25 minute. Serve hot.
- Refrigerate leftovers immediately.
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
- Wash hands and surfaces.
- Heat oil in large pot over medium heat. Sauté onion, asparagus and potato until soft, about 10 minutes.
- Add broth and corn. Cover and simmer until potato is tender, about 10 minutes
- Add peas, salt and pepper. Simmer 2 to 3 more minutes
- Top with cheese and serve warm
- Refrigerate leftovers within 2 hours
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
- Wash hands and surfaces.
- Preheat oven to 400 degrees F.
- Prepare macaroni and cheese according to package directions.
- Add onion, green pepper, carrots and peas to macaroni in pot. Stir to combine
- Transfer macaroni and vegetable mixture to a 9-by-9-inch baking dish. Sprinkle with corn flakes.
- Bake 25 to 30 minutes or until top is golden brown.
- Serve hot. Refrigerate leftovers immediately.