By Ruth Lahmayer Chipps, MS, RDN, CD
April 4, 2017, Black River Falls, Wis.
Peas are a popular vegetable that provide fiber and nutrients, including Vitamin K, Vitamin C, Vitamin A, and B vitamins, which play a role in keeping the body’s nerves healthy. Considered a starchy vegetable, peas contain about 60 calories per half cup. “Peas can be incorporated into a variety of recipes,” explained Ruth Lahmayer Chipps, MS, RDN, CD, Registered Dietitian Nutritionist at Black River Memorial Hospital. “Pea pods are perfect in stir-fry dishes and frozen peas provide flavor, color and texture in Our BWELLthy featured recipe, Mini Frittatas with Peas."
On April, 19 from 11:30am-12:30pm, join Registered Dietitian Ruth Lahmayer Chipps at Black River Memorial Hospital for a Harvest of the Month recipe demonstration featuring peas. Taste tests and recipes will be provided.
Peas Preparation Tips:
·Cook sugar snap or snow peas with sliced vegetables and chicken strips for a quick stir-fry.
·Add thawed green peas to fresh tossed salad
·Toss frozen peas into soups and pasta dishes
·Add peas to egg bake dishes
Featured Recipe with Peas:
Baked Mini Frittatas with Peas
These individual frittatas are a great snack or portable breakfast. They’re a healthy mix of eggs, Parmesan, ricotta and peas.
Yields 6 Prep time: 20 minutes | Bake time: 15 minutes |
Total time: 35 minutes
· 1 cup frozen peas
· 4 eggs
· 4 tablespoons grated Parmigiano-Reggiano or Parmesan cheese
· ¾ c. rinsed/drained cottage cheese or ricotta
· 1 tsp. Italian herbs (such as Herbs d ’Provence)
· Salt and pepper - pinch
1) Preheat the oven to 365 degrees F.
2) Thaw the peas in microwave or in the refrigerator.
3) In a medium bowl, combine the eggs, Parmigiano-Reggiano, 1/2 cup of the cheese or ricotta, 1/2 cup of the peas, Italian herbs, salt and pepper. Whisk together til combined.
4) Pour the mixture into 6 silicone mini-tart molds or use muffin pans. Coat with non-stick spray.
5) Bake on the middle rack for 15 minutes or until cooked through.
6) Garnish each mini frittata with the remaining cheese and peas. Sprinkle them with some freshly cracked pepper. Serve warm. Also can make a portable snack or breakfast (keep refrigerated).
To view a video of the recipe click below. Additional recipes at www.brmh.net/recipes
For more information on Harvest of the Month, visit the Nutrition Services web page at http://www.brmh.net/services/nutrition-services/.
Local organizations interested in hosting their own Harvest of the Month Day can download the monthly fliers from the Jackson in Action website. For more information, contact Ruth in the Nutrition Services Department at Black River Memorial Hospital. Monthly handouts are available at: www.jacksoninaction.org.
The Harvest of the Month is a national movement and local partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW-Extension – Jackson County, local school districts, The Lunda Community Center and other community organizations.