Have a Plant: Fruits & Veggies for Better Health
Preparation Time: 20 minutes plus refrigeration time
  • 2 tablespoon canola oil
  • 1 large Spanish onion, diced
  • 1 can (15 oz.) peas labeled “small early peas,” drained
  • ¼ cup pecans, coarsely chopped
  • Salt and freshly ground black pepper, to taste*
  • 24 slices party rye or pumpernickel multi-grain bread
In medium skillet, heat oil over MEDIUM-HIGH heat. Sauté onion until well-browned, about 8 minutes. Transfer onion to blender or food processor. Add peas and pecans and puree until mixture is well combined but still has texture. Season to taste with salt and lots of pepper*. Refrigerate at least 1 hour, up to 2 days, before using. To serve, spread chilled pâté on bread, or serve a ¼-cup scoop of pâté on a bed of leafy green lettuce, accompanied by the bread. Makes 24 canapes
 
Serves:
6
 
½ Cup of Fruits and Vegetables per Serving
 
Fruit and /or Veggie color(s):
 
Nutrition Information per Serving:
calories: 218
Total Fat: 9.3g
Saturated Fat: 0.7g
% of Calories from Fat: 37%
% of Calories from Saturated Fat: 3%
Protein: 6g
Carbohydrates: 30g
Cholesterol: 0mg
Dietary Fiber: 5g
Sodium: 443mg
* Nutrition information does not include additional seasoning.
 
Each serving provides: An excellent source of fiber; and a good source of vitamin C and folate.

Recipe courtesy of American Institute for Cancer Research. This recipe meets Produce for Better Health Foundation (PBH) and Center for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.
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