Hy-Vee Recipes: Peanuts - KWWL - Eastern Iowa Breaking News, Weather, Closings

Hy-Vee Recipes: Peanuts

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March is National Peanut Month. Do you know your p's and q's about peanuts? Peanuts are not actually nuts; they are legumes, like beans, peas and lentils. Americans eat more than 6 pounds of peanuts or peanut products each year. Peanuts are one of America's favorite foods. Whether eaten at the ballpark, tossed on a green salad or made into peanut butter, they enhance any meal or make a satisfying snack.

For a long time, peanuts and peanut butter were considered a "fattening" food. While these products are both high in fat, 80 percent of the fat is unsaturated fat, the "good fat" that may actually lower LDL or bad cholesterol. Peanuts are an extremely versatile source of nutrition. They are a powerful protein source, providing over 10 percent of the U.S. recommended daily intake per one-ounce serving of peanuts. Peanuts also fill us up with fiber, offering about as much fiber as one-half cup of broccoli. Indeed, peanuts can fit into a heart-healthy diet. In fact, the DASH (Dietary Approaches to Stop Hypertension) diet recommends eating nuts and legumes 4 to 5 times per week as part of a low-fat diet high in fruits and vegetables.
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Spicy Soba Noodles with Chicken in Peanut Sauce

Serves: 6 (1 cup each)

Source: www.cookinglight.com

 All you need:

1 carrot, peeled

2 cups fat-free, less-sodium chicken broth, divided (1/3 cup plus 1-2/3 cup)

1/3 cup reduced-fat peanut butter

1 tablespoon chopped peeled fresh ginger

1 tablespoon low-sodium soy sauce

2 tablespoons honey

1 to 2 teaspoons crushed red pepper

1 garlic clove, minced

1 pound skinless, boneless chicken breast

5 cups cooked soba noodles (about 10 ounces uncooked buckwheat noodles)

6 tablespoons sliced green onions

6 tablespoons chopped unsalted, dry-roasted peanuts

 All you do

  1. Shave carrot lengthwise into thin strips using a vegetable peeler.
  2. Combine 1/3 cup broth, peanut butter, ginger, soy sauce, honey, pepper and garlic; stir with a whisk until smooth.
  3. Place chicken in a large saucepan; add 1 2/3 cups broth.  Bring to a boil.  Reduce heat, and simmer 4 minutes or until chicken is done.  Remove from heat; let stand 20 minutes.  Drain; cut chicken into 2-inch pieces. 
  4. Combine carrot, peanut sauce, chicken and noodles in a large bowl; toss to coat.  Sprinkle with onions and peanuts. 

 Nutrition Information: 398 calories, 11.4g fat, 43.4g carbohydrate, 4.3 g fiber, 44mg cholesterol, 477mg sodium, 29.5g protein. 

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Power-Packed Peanut Butter Spread

Source: www.hy-vee.com

 All you need

½ cup Hy-Vee peanut butter (chunky or creamy)

¼ cup shredded carrot

2 tablespoons Hy-Vee dry toasted sunflower kernels

2 tablespoons Hy-Vee dried cranberries

2 tablespoons Hy-Vee clover honey

1 amount Hy-Vee snack crackers or celery

 All you do

  1. Combine peanut butter, carrot, sunflower kernels, cranberries and honey in a small bowl.  Mix well.
  2. Serve onto crackers or celery!

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Smoothies

Serves 1

 All you need

1 cup soy milk (plain or vanilla)

½ medium banana (may be frozen, if desired)

2 tablespoons chocolate syrup (optional)

1 tablespoon peanut butter

 All you do

  1. For Basic Smoothie, puree soy milk and banana in a blender until smooth. Pour into a glass and serve at once.
  2. Peanut Butter Banana Smoothie variation: Add 1 tablespoon peanut butter to the soy milk and banana mixture.

Nutritional Information: 277 calories, 12g total fat, 0.8g saturated fat, 11g protein, 49g carbohydrate, 1.9g fiber, 182mg sodium, 0mg cholesterol. 

  1. Chocolate Peanut Butter Smoothie variation: Add both 2 tablespoons chocolate syrup and 1 tablespoon peanut butter to the soy milk and banana mixture. 

Nutritional Information: 360 calories, 13g total fat, 2.3g saturated fat, 15g protein, 52g carbohydrate, 2g fiber, 202mg sodium, 0mg cholesterol. 

 

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