Edamame: Healthy Soy Snack (cont.)
Edamame are more than just a snack -- they make a great ingredient in recipes.
There are lots of recipes in the WebMD Weight Loss Clinic collection to which you can add shelled edamame, such as:
- Parmesan Artichoke Dip
- Easy Three-Bean Salad (edamame can take the place of one of the types of beans)
- Pesto Pasta Salad
- Most of the entree salads
- Any of the soup/stew recipes
Here are a couple more recipes to help send you on your merry edamame way!
Don't let the list of the ingredients scare you. This is easy to whip up and very filling.
1 large egg
2 egg whites or 1/3 cup egg substitute
1 tablespoon fat-free half-and-half or any type of milk
1 teaspoon olive oil (or substitute canola oil)
1 1/2 cup fresh raw spinach leaves, loosely packed
1/3 cup shelled edamame, frozen or thawed
1/8 cup finely chopped red bell pepper
1/8 cup finely chopped sweet or yellow onion
1 teaspoon minced garlic
1/3 cup shredded grated cheese of choice (cheddar, Swiss, etc.)
1 medium tomato or 1 1/2 Roma tomatoes, chopped
2 teaspoons fresh herbs, such as chopped parsley or basil (optional)
Salt and pepper to taste
- Add egg and egg whites or egg substitute and half-and-half to 4 cup measure and whisk until smooth; set aside.
- Add olive oil to nonstick medium frying pan and heat over medium-high heat. When hot, add spinach, edamame, bell pepper, onion, and garlic and saute until spinach shrinks down and onion is lightly brown (about 2-3 minutes).
- Pour in egg mixture and reduce heat to medium. Continue to gently stir and cook until eggs are soft and cooked throughout.
- Turn off heat. Sprinkle grated cheese over the top. Top with tomatoes and cover frying pan with lid. Let sit for a couple of minutes to melt cheese. Sprinkle fresh herbs over the top as garnish, if desired.
Yield: 1 large serving or 2 small servings.
Per large serving: 415 calories, 37 g protein, 27 g carbohydrate, 18 g fat (6 g saturated fat, 7.7 g monounsaturated fat, 4 g polyunsaturated fat), 229 mg cholesterol, 8 g fiber, 430 mg sodium (not including added salt). Calories from fat: 39%.
If your guests or family members don't care for olives, leave them out. This salsa is great with reduced-fat tortilla chips and as a garnish for quesadillas or burritos.
1 cup frozen petite corn kernels, thawed
2.25-ounce can sliced ripe olives, drained
1/2 red bell pepper, finely chopped
1/3 cup sweet onion, finely chopped
2 teaspoons minced garlic
1/4 cup prepared light vinaigrette salad dressing
1/2 teaspoon black pepper (optional)
1 avocado, diced
2/3 cup shelled edamame, thawed
Pepper to taste, if desired
- Add corn, olives, bell pepper, onion, and garlic to a medium bowl.
- Pour light dressing into the corn mixture and toss to blend. Add pepper to taste, if desired. Cover and chill in the refrigerator all day or overnight.
- Right before serving, add the diced avocado and edamame into the corn mixture and stir.
Yield: Four 1/2-cup servings
Per serving: 190 calories, 6.5 g protein, 19.5 g carbohydrate, 12 g fat, 1.9 g saturated fat, 6.6 g monounsaturated fat, 3 g polyunsaturated fat, 1 mg cholesterol, 5 g fiber, 254 mg sodium. Calories from fat: 52%.
SOURCES: Journal of Lipid Research, September 2005. American Journal of Clinical Nutrition, February 2005 and November 2004. Nutrition Reviews, August 2005. Annals of Internal Medicine, 2005; vol 143: pp 1-9. Journal of Clinical Endocrinology and Metabolism, 2005; vol 90: pp 3956-3962. Penny Kris-Etherton, PhD, RD, nutrition researcher, Pennsylvania State University, State College, Pa. Mark Messina, PhD, president, Nutrition Matters
Edamame recipes provided by Elaine Magee; © 2005 Elaine Magee.
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