Serve with baked tortilla or pita chips, or
jicama slices.
Per serving : 62 calories, 0 g fat, 0 g saturated fat, 11 g
carbohydrate, 4 g protein, 4 g dietary fi ber, 122 mg
sodium. Exchanges: 1 Starch
PEA SALAD WITH
CURRY AND ALMONDS
This looks so rich and creamy, you may think it
shouldn’t be allowed. Yet this luscious fi rst
course provides 1½ vegetable servings per per
son, and check out the nutrition numbers!
SERVES 4
2 cups small new peas
1 cup peeled and chopped jicama
½ cup finely chopped sweet onion
2 tablespoons roughly chopped toasted
almonds
¼ cup light mayonnaise
¼ cup nonfat plain yogurt
1 teaspoon mild curry powder
Pinch cayenne
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
Place the peas, jicama, onions, and almonds in
a bowl.
Combine the mayonnaise, yogurt, curry
powder, cayenne, salt, and black pepper. Add
to the vegetables and mix well.
Per serving : 118 calories, 3 g fat, 0 g saturated fat, 18 g
carbohydrate, 5 g protein, 7 g dietary fi ber, 161 mg
sodium. Exchanges: 1 Starch, ½ Fat
RISI BISI
Perhaps the second most famous combination
of grain and legume—after rice and beans—is
this dish, which is a visual delight and a treat
for pea lovers. It’s also a complete protein
combination.
SERVES 4
⅔ cup Arborio or pearl rice
1⅓ cups low-sodium chicken or vegetable
stock (see page 288)
2 cups fresh small peas, lightly steamed
(4 minutes)
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
2 tablespoons freshly grated Parmesan cheese
Bring the rice and stock to a boil in a covered
saucepan. Reduce the heat as low as possible
and cook, covered, 15 minutes or until the rice
is tender.
Stir in the peas, salt, black pepper, and Par
mesan cheese.
Per serving : 101 calories, 2 g fat, 1 g saturated fat (9%
calories from saturated fat), 15 g carbohydrate, 6 g
protein, 4 g dietary fiber, 323 mg sodium. Exchanges:
1 Starch, ½ Fat
PEAS • 209