Sweet peas and braised lettuce bring heart-healthy flavor to the table. Fresh mint, tarragon, and dill add delectable flavor to this simple side dish. This classic French technique is a delicious way to enjoy lettuce as a warm side dish.
This recipe is uniquely heart-healthy, combining high-fiber sweet peas (5g per serving) with a light, flavorful sauce made from low-sodium vegetable stock. It is extremely low in sodium at only 76mg, making it an excellent side dish for supporting healthy blood pressure. The use of olive oil also provides beneficial monounsaturated fats.
Yes, peas are very good for heart health. They are high in fiber, which can help manage cholesterol, and they are a good source of heart-friendly nutrients like potassium, all while being naturally low in sodium and fat.
The healthiest ways to eat peas are steaming, blanching, or a light, quick sauté (like in this recipe) to preserve their nutrients. Avoid over-boiling, which can cause water-soluble vitamins to leach out.
Cooking lettuce, especially by braising, transforms its texture from crisp to tender and silky. It mellows the flavor and allows the lettuce to absorb the tastes of the stock and herbs, turning it into a comforting and elegant warm side dish.
Braised peas taste mild, sweet, and tender. In this recipe, they are infused with the delicate flavors of fresh mint, tarragon, and dill, supported by the savory base of garlic and shallots.
Fill your plate with these simple, heart healthy veggie dishes, bright with flavor from herbs and healthy fats.
Chicken, pork and fish options for lean, flavorful main courses that pair perfectly with this side dish recipe.
Recipe yields 8 servings
In a skillet, heat oil and butter over medium heat until butter melts. Add the shallot and cook for 1 minute. Add the garlic. Cook for 1 minute. Sprinkle flour over the shallot and garlic and stir and cook for 30 seconds.
Add stock and bring to a simmer until it thickens. Add peas and toss to coat. Add the herbs and pepper and cook for 3 to 4 minutes.
Add lettuce leaves, stir, cover skillet and remove from heat. Let the lettuce wilt for 2 to 3 minutes. Serve immediately.
If you don't have fresh mint, tarragon, and dill, you can substitute 1 teaspoon of dried herbs (such as an Italian blend) or 1 tablespoon of fresh chopped parsley.
If you don't have shallots, you can use 1/4 cup of finely chopped sweet or yellow onion.
Low-sodium chicken stock can be used in place of vegetable stock if you are not aiming for a vegetarian dish.
To make this recipe dairy-free, you can omit the unsalted butter and use 2 tablespoons of olive oil instead.