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PEA SALAD WITH CURRY AND ALMONDS

Serves 4 FRUITS & VEGETABLES - EAT 5 TO 9 A DAY
Provides 1½ vegetable servings per person

I make this wonderful salad with sweet spring peas. This vegetable is rich in fiber, protein, iron, and flavor. Sometimes, for convenience, I like to use frozen peas. These are great because they are usually frozen at the height of their seasonal flavor. Start with 2 cups of these thawed petit peas. Add 1 cup chopped jicama, 1 heaping tablespoon of finely chopped purple onion, and 2 tablespoons of chopped toasted almonds. Dress with ¼ cup light mayonnaise mixed with ¼ cup of nonfat plain yogurt, a teaspoon of curry powder, a pinch of cayenne, salt, and pepper. This is a salad your family will love and it provides each person with 1½ servings of vegetables.

2 cups thawed petit peas
1 cup peeled and chopped jicama
1 heaping tablespoon finely chopped purple 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 pepper


1. Place the peas, jicama, onions, and almonds in a bowl.

2. Combine the mayonnaise, yogurt, curry powder, cayenne, salt, and pepper. Add to the vegetables and mix well. 
 
Nutritional Analysis per serving:
118 calories
3 g fat
21% calories from fat
0 g saturated fat
0% calories from saturated fat
18 g carbohydrates
161 mg sodium
7 g dietary fiber

 

 

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