Health Benefits of Sugar Snap Peas: They're Heart Healthy Sugar snap peas are a natural when it comes to heart health. Not only are they fat-free, but a whole cup has four grams of heart-healthy fiber to help lower cholesterol and reduce the risk of heart disease. Snap peas are also a good source of folate - a vitamin that's important for heart health. Diets low in folate raise levels of homocysteine - an amino acid associated with a higher risk of heart disease. It's not clear whether higher homocysteine levels actually increase the risk of heart disease or whether it's simply a marker for people already at risk; but most experts agree that people should eat more folate rich foods for better heart health.
Health Benefits of Sugar Snap Peas: They're Good for the Waistline
Sugar snap peas are so low in calories you can munch on them without a second's guilt. A single cup of these green beauties has only sixty-seven calories and the fiber makes them quite filling and satisfying. For a low-calorie snack, enjoy them with low-fat French onion dip as a guilt-free substitute for potato chips while watching your favorite television show. It's a healthier alternative to non-nutritional, high calorie snacks.
Health Benefits of Sugar Snap Peas: Other Health Benefits
Did you know that a cup of sugar-snap peas has almost as much vitamin C has a medium- sized orange? Vitamin C is important for keeping the immune system primed to fight off infection and plays an important role in wound healing. It also keeps skin and joints in great shape.
Peas contain carotenoids such as beta-carotene which may help to protect against certain types of cancer. Vitamin C and the carotenoids found in sugar snap peas are a powerful antioxidant combination.
Sugar snap peas are an excellent source of vitamin K to maintain strong bones and ensure that the blood clots properly when the body is injured. It's also a good source of iron to build healthy, red blood cells.
Enjoy sugar snap peas raw with your favorite dip or sautee them in olive oil and a little garlic for a tasty and nutritious side dish. Don't forget to add them to salads and Chinese stir fry.
Sugar snap peas - take a look....they're what's for dinner!!
Chicken Scaloppine with Sugar Snap Peas, Asparagus and Lemon Zest
6 (6 ounce) skinless, boneless chicken breast halves
1 cup chicken broth
1/3 cup dry white wine
3 cups julienne-cut, trimmed sugar snap peas
2 cups (1 inch slices) asparagus
1 tablespoon butter
1 tablespoon chopped fresh mint
1/2 tablespoon extra-virgin olive oil
1 teaspoon grated lemon zest
1 1/2 tablespons fresh lemon juice
salt and pepper
Place each chicken breast half between 2 sheets of heavy-duty plastic wrap.
Using a meat mallet or small heavy skillet, pound to 1/4-inch thickness.
Season chicken evenly with salt and pepper.
Heat a large nonstick skillet over medium-high heat. Add a little olive oil.
Add 2 breast halves to pan; sauté until done, plus minus 3 minutes per side.
Remove chicken from the pan and keep warm. Repeat with remaining chicken.
Add broth and wine to pan and turn up the heat, scraping pan to loosen browned bits.
Add the vegetables, mint, zest and juice.
Cook until the liquid is reduced by half and the vegetables are cooked but still firm.
Remove from heat; stir in butter.
Plate the chicken onto a large serving platter or individual plates and garnish with sauce and vegetables.
Makes 6 servings.
(Sources: Dr. Anna Marie and http://www.associatedcontent.com)
Beech Springs Farm is a small family farm near Gettysburg, PA. The farm is open to the public by appointment only.
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