One small thing you can to improve your wellness this winter is eat at least 5 servings of vegetables per day. But when the dinner hour rolls around, the kids are hungry, you are exhausted, and the kitchen looks like a disaster zone, the last thing you want to do is prepare a separate vegetable side dish. Not to mention, depending on the season, fresh local vegetables may be limited.
One easy, readily available, vitamin packed, and cost conscious solution is: frozen green peas!
(A side note: technically, peas are not vegetables. Peas are part of the legume family which includes plants that produce pods with seeds inside. Lentils, chickpeas, beans and peanuts are also legumes.)
Peas contain just about every vitamin and mineral you need, in addition to a significant amount of fiber. Green peas also contain protein! In fact, what makes peas unique from other vegetables is their high protein content. In a 1/2 cup serving, green peas contain 4 grams of protein.
- Fiber: 4 grams
- Protein: 4 grams
- Vitamin A: 34%
- Vitamin K: 24%
- Vitamin C: 13%
- Thiamine: 15%
- Folate: 12%
- Manganese: 11%
- Iron: 7%
- Phosphorus: 6%
Above % are of Recommended Daily Intake (RDI).
Creamy Garlic Parmesan Chicken has over a full serving of vegetables. And since it is made in the Instant Pot, it cooks in no time! You can also prepare this on the stove top. See recipe instructions below for details.
Creamy Garlic Parmesan Chicken
1 pound chicken breast, diced
2 tablespoon olive oil
1 medium onion, finely chopped
8 ounces penne pasta
3 cups chicken broth
2 tablespoon butter
1 cup 1% milk
3 ounces finely grated fresh Parmesan cheese
16 ounces frozen peas
1 teaspoon salt
3 teaspoons Italian seasoning
2 teaspoons paprika
1 teaspoon garlic powder
1/4 teaspoon black pepper
Combine all the seasoning ingredients (salt, Italian seasoning, paprika, garlic powder, and black pepper) in a medium bowl. Add the chicken pieces. Toss chicken until evenly coated with seasoning.
Turn on the pressure cooker and press SAUTE. Adjust to HIGH. Add the olive oil. When hot, saute the chicken and onion until the chicken is cooked through.
Add 1/2 of the chicken broth to deglaze the pot. Using a wooden spoon, scrape up the brown bits off the bottom. Add the remaining chicken broth and pasta. Stir to combine. Press OFF.
Cover with the lid and lock into position. Turn the vent to the SEALING position. Press the MANUAL button and adjust time to 5 minutes. Press START. When cooking is finished, QUICK RELEASE pressure.
Stir in the butter, milk, grated Parmesan, basil and frozen peas. Serve.
Stovetop directions: Prep seasoning and chicken as directed. In a large stockpot, add olive oil and heat over medium high heat. Add chicken and onion. Saute until chicken is cooked through. Add 1/2 of the chicken broth to deglaze the pot. Using a wooden spoon, scrape up the brown bits off the bottom. Add the remaining chicken broth and pasta. Stir to combine. Bring to a boil, and reduce to simmer. Cover and simmer for 8 minutes or until pasta is al dente. Stir in the butter, milk, grated Parmesan, basil and frozen peas. Serve.