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Feature Article Fabled Frozen Peas Are Pick of the Month for March

By Ian Rollins

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Green is a special color in March, with spring and St. Patrick’s Day around the corner. So this is the perfect month to highlight frozen peas!

Frozen peas are a good source of fiber as well as vitamins A and C. They add well to salads, stir-fries and rice dishes. They also go well with corn in a baked fritter.

Check out the fritter recipe below, and pick up some frozen peas today from your local grocery store!

What’s so great about frozen peas?

  • Cholesterol and fat free
  • Sodium free food
  • High in fiber
  • Good source of vitamins A and C

What’s the best way to eat them?

  • Liven up a salad
  • Enjoy in a stir fry
  • Stir into rice to make pilaf
  • Add to soups, stew and casseroles

Selection & Preparation

  1. Selection: Pick frozen peas that are on sale.
  2. Storage: Use frozen peas by their expiration date.
  3. Preparation: No special preparation needed. Frozen peas are ready to go!
  4. Cooking: Peas can be used frozen or defrosted.

Background image: Pick of the Month Peas 308 BGC

Pea and Corn Fritters

 Recipe from Athena Nofziger, clinical dietitian at Samaritan Lebanon Community Hospital

Ingredients

  • 1 cup frozen peas
  • 1 cup frozen corn
  • 1 cup shredded carrots
  • 2 egg whites
  • 2/3 cup wheat flour
  • 1/3 cup parmesan cheese, shredded
  • 1/2 cup fat free milk
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon pepper

Directions

  1. Preheat oven to 375.
  2. Spray muffin tin with pan spray.
  3. Thaw frozen corn and peas in a strainer in the sink with cold water.
  4. Mix together egg whites, flour, cheese, milk, baking powder and pepper. Add peas and corn.
  5. Spoon mixture into 6 muffins. Bake for 20 to 30 minutes. Serve warm.

Makes 6 servings.

Nutrition information per serving

  • Calories: 130 calories
  • Fat: 3g
  • Carbohydrates: 18g
  • Protein:8g  
  • Fiber: 3g