Fruits and Veggies - Fresh Canned Frozen

Peas to Penne

From the Strive for Five at School! Resources
Adapted from Every Day with Rachael Ray at

Preheat oven to 350°F
1 – 9” x 13” pan
Yield: 12
Portion: 3/4 cup (175 mL)
Cost per serving: $0.44
1 lb (454 g) penne pasta, whole-wheat
3/4 lb (400 g) peas, frozen
2 tbsp (30 mL) Parmesan cheese, grated
1/3 cup (75 mL) olive oil
1/4 cup (50 mL) fresh basil or 1 tbsp (15 mL) dried basil
1/2 tbsp (7 mL) lemon zest (wash the lemon well)
1/4 tsp (1 mL) salt
pepper, to taste
1/2 cup (125 mL) light cheddar cheese, grated
1 Prepare the pasta according to the directions on the package. Cook only to the al dente stage (firm but not hard) and drain, reserving 3/4 cup (175 mL) of the cooking water.
2 In a food processor, purée the peas with the Parmesan cheese, oil, basil, and lemon zest. The mixture should be coarsely chopped. Season with the salt and pepper. Transfer to a pot.
3 Stir the reserved pasta cooking water into the pea mixture.
4 Place the cooked pasta in the pan, add the pea mixture, and toss to combine.
5 Sprinkle the cheddar cheese over the pan. Bake for 30 minutes.
NOTE: 1 tsp (5 mL) of low-sodium vegetable or chicken broth may be added to the reserved pasta water, however this will increase the sodium content of the recipe.
Tip: This pasta and peas combination makes a complete meal and would go well with a salad.

Did You Know?

All peas are a good source of vitamins A and C, thiamine, folate, iron, and phosphorus. In addition, they are rich in protein, carbohydrates, and fibre, and are low in fat.

Frozen peas retain their colour, flavour, and nutrients better than canned peas and are lower in sodium. They are in ready supply year-round.

All peas can be cooked by using a small amount of water. The less liquid that is used, the less vitamin C that is lost.