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3-Minute "Healthy Sautéed" Green Peas
Garden Peas have been shelled and are widely available frozen. "Healthy Sautéing" Peas is a revolutionary way to enhance their mildy sweet flavor while, at the same time, increasing the likelihood of retaining more of their health-promoting nutrients. (Taken from page 319 of the 2nd Edition of the World's Healthiest Foods book.)
Prep and Cook Time: 3 minutes

  • 10 oz frozen Garden Peas
  • 3 TBS low-sodium chicken or vegetable broth, or water
  • Mediterranean Dressing
  • 3 TBS extra virgin olive oil (or to taste)
  • 2 tsp fresh lemon juice
  • 1 medium clove garlic, chopped
  • sea salt and pepper to taste
  • Note: If you want to keep the color of your Peas bright green, omit the lemon juice.


  1. Chop or press garlic and let it sit for at least 5 minutes.
  2. Heat 3 TBS broth or water in a stainless steel skillet over medium heat if using a medium-size burner or medium-low heat if using a large burner.
  3. Watch broth closely as it will begin to steam in a few seconds.
  4. As soon as liquid begins to steam, add frozen Green Peas and cover with a tight fitting lid. and cook for 3 minutes. They should be bright green when they are done. You are cooking to warm the Green Peas as they have been cooked before they are frozen.
  5. Transfer to a bowl. For more flavor toss Green Peas with the Dressing ingredients while they are still hot. (Mediterranean Dressing does not need to be made separately.) Research shows that fat-soluble vitamins and carotenoids found in foods, such as Green Peas, may be better absorbed when consumed with fat-containing foods like extra virgin olive oil.
Serves 2 <

Nutritional Profile

4-Minute Healthy Sauteed Bok Choy
1.00 serving
(280.93 grams)
Calories: 218


 vitamin C141%

 vitamin A112%

 vitamin K90%


 vitamin B628%



Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 3-Minute "Healthy Sautéed" Green Peas is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

4-Minute Healthy Sauteed Bok Choy
1.00 serving
280.93 grams
Calories: 218

Nutrient Amount DRI/DV
World's Healthiest
Foods Rating
vitamin C 106.04 mg 141 11.7 excellent
vitamin A 1011.68 mcg RAE 112 9.3 excellent
vitamin K 81.19 mcg 90 7.4 excellent
folate 151.00 mcg 38 3.1 good
vitamin B6 0.47 mg 28 2.3 good
calcium 242.59 mg 24 2.0 good
manganese 0.39 mg 20 1.6 good
World's Healthiest
Foods Rating
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for 3-Minute "Healthy Sautéed" Green Peas

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