Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.0% of RDA
• Calories: 8.1% of RDA
• Carbs: 7.0% of RDA
• Fat (total lipid): 11.7% of RDA
• Fiber: 26.1% of RDA
• Fructose: 0.6% of RDA
• Protein: 6.0% of RDA
• Sodium: 17.7% of RDA
• Sugar: 19.8% of RDA
• Vitamin A (IU): 100% of RDA
• Vitamin B6: 7.6% of RDA
• Vitamin C: 23.9% of RDA
• Iron: 0.0% of RDA
• Magnesium: 8.3% of RDA
• Manganese: 7.2% of RDA
• Niacin: 10.6% of RDA
• Potassium: 4.4% of RDA
• Zinc: 5.8% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
1.
Let the peas thaw in a colander to allow excess moisture to drain away. Rinsing briefly with cool water will expedite the thawing process.
2.
While the peas are thawing, prepare the lemon and shallot vinaigrette.
3.
Zest the lemon using a zester or a small holed cheese grater. Be sure to scrape off just the yellow zest and none of the bitter white pith. Set the zest aside, then squeeze about 2 tablespoons of the juice into a separate bow.
4.
Peel the dry, papery skin from the shallot, then mince it finely.
5.
Add it to the bowl with the lemon juice, along with 2 Tbsp olive oil, ¼ tsp salt, and some freshly cracked pepper (5-10 cranks of a pepper mill). Whisk the ingredients together until combined, then set aside.
6.
Rinse the mint to remove any dirt or debris. Pull the leaves from the stems and then slice into thin strips (or chop roughly).
7.
Add the thawed peas to a large bowl along with the vinaigrette, mint, and a hefty pinch of the lemon zest.
8.
Stir to combine, then taste and add more zest if desired. Serve immediately, or refrigerate to allow the flavors to blend.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 162
Protein 6.70 g
Carbohydrates 19.2 g
Iron 0 mg
Fiber 7.32 g
Calcium 0 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
