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
Makes 6 servings.
Per serving: 192 calories, 3 g total fat ( 7 g protein, 6 g dietary fiber, 95 mg sodium.
Ingredients:
- 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
Directions:
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.
The Author:
The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $100 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.
