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Green Peas and Red Potatoes with Fresh Dill from the AICR Test Kitchen
The American Institute for Cancer Research is dedicated to providing the public with evidence-based information to help them make the right lifestyle choices to lower their risk of developing many types of cancer. One way they do this is presenting tips on diet and nutrition by way of weekly dishes.
This week's dish is green peas and red potatoes with fresh dill.
Let fresh dill dazzle your palate as it heightens the flavors of green peas and red potatoes. Fresh dill adds a unique flavor to this dish that says let’s celebrate summertime.
Green peas, also called garden peas, sweet peas and English peas, are legumes but are harvested and eaten just before reaching maturity when the seeds are still soft, sweet and edible raw. Green peas are a good source of vitamin C, folate, fiber and phytonutrients. Given their higher protein content compared to other vegetables, green peas are perfect as an ingredient in a veggie-centric main course. To make this quick, stovetop dish, we suggest using frozen green peas, which have their sweet flavor and nutritional quality well preserved.
Red potatoes, also rich in vitamin C and fiber, are a pretty contrast to the green peas. Look for red potatoes that are smooth and firm and store them in a cool, dark, well-ventilated space. Gently wash and scrub red potatoes with a vegetable brush or sponge. In this recipe, we are keeping the potato skin for its red color, extra fiber and earthy flavor.
Speaking of earthy flavor, it’s the fresh dill that gives this dish its truly refreshing quality. Dill’s flavor is hard to describe, but when you eat it you may think of pickles and summertime. Dill has a clean, grassy, slightly tangy, mild anise, sweet flavor. Its delicate, feathery green leaves contain many health-promoting properties, including antioxidants. While you can use dried dill, it loses its flavor quickly. Fresh dill is definitely your better choice. Store fresh dill wrapped in a slightly damp paper towel for no more than two days.
Serve Green Peas and Red Potatoes with Fresh Dill as a summertime main dish with grilled salmon as a complementary side dish since fresh dill goes so well with both. Or, serve it as a side dish either warm or chilled. Whether a main or side dish, peas and potatoes transform with fresh dill from ho-hum to ohhh-yum!
Green Peas and Red Potatoes with Fresh Dill
- 1 Tbsp. extra virgin olive oil
- 1 large onion, chopped
- 4 medium red potatoes, skin on, cut into eighths
- 1/2 cup chopped fresh dill
- 1 cup water
- 1 lb. frozen peas (fresh may be substituted)
- 1 lemon, cut into 1/3-inch slices
- Salt and freshly ground black pepper
In large skillet heat oil over low-medium heat. Sauté onion until translucent, about 10 minutes. Stir in potatoes and dill. Add water to just cover potatoes.
Cover pan and simmer, stirring occasionally until potatoes are tender, about 10-15 minutes. Stir in peas, cover and simmer until peas are heated through, about 5 minutes.
While peas are heating, place lemon slices on toaster rack and broil for 2-3 minutes until golden brown in spots, or if grilling, sear until golden brown lines form, about 1-2 minutes.
Season peas and potatoes to taste with salt and pepper and garnish with lemon slices. Serve either warm or chilled.
Makes 6 servings.
Per serving: 192 calories, 3 g total fat (<1 g saturated fat), 36 g carbohydrate, 7 g protein, 6 g dietary fiber, 95 mg sodium.