Here's something I concocted today and it came out amazingly good, filling, and nutritious. Many people don't like peas that much and this recipe is zesty enough to hide the taste of the peas pretty much. I wanted to make a recipe that has a lot of FIBER
and this one does the trick. Three servings of this meal and you'll not only be filled up with under 500 Calories, you'll get over half of your daily suggested amount of fiber**.
THERE IS NO WAY TO SCREW UP THIS RECIPE! It comes out good no matter what.
- 3 Tablespoons olive oil
- 1 large Vidallia Onion (sweet onion), diced, not too small, about 375 grams
- 1 14.5 oz. can Peeled Tomatoes, diced, Chili ready (in juice with chili seasoning), DelMonte brand. [NOTE: if you cannot find this you can just add about a teaspoon of chili powder to a can of diced tomatoes]
- 1 14.5 oz. can Peeled Tomatoes, diced, with Jalapeno peppers (in tomato juice), DelMonte brand.
[NOTE: if you cannot find the DelMonte with Jalapenos, or you want to customize the amount of Japapenos, you can add your own. I buy the sliced kind, then dice up about 8 of these]
- 2 cups frozen green peas
Over high heat, saute onion in the olive oil in a medium sized sauce pan, until the onion just starts turning light brown.
Add peas and stir thoroughly.
Add the 2 cans of tomatoes (or one large 29 ounce can of diced tomatoes with the added chilli powder and peppers). The mixture should be a bit watery, so if it doesn't look soupy enough you should add about 10-14 ounces of extra water.
Bring to a boil, reduce heat to simmer, cook covered for 5-6 minutes more. I think It's better when the peas are firm, so try not to overcook.
Makes about 6 cups.
I have carefully figured out the nutritional value for 1 Cup:
[EDIT] And now I've added the RDA's for nutrients for 1 Cup:
** From FitDay:
"Depending on your gender and age, you should try to consume 20-38 g of fiber per day. Men ages 50 and younger should try to eat 38 g of fiber per day, and men 51 years and older should shoot for 30 g per day. Women ages 50 and younger should aim for 25 g per day and women 51 years and older should consume 21 g of fiber per day. Most Americans are currently eating half of the recommended amounts of fiber each day."