1 ½ cups frozen or fresh shelled edamame (see Ingredient Note)
1 tablespoon canola oil
½ cup chopped red bell pepper
¼ cup chopped onion
2 cloves garlic, minced
2 cups fresh corn kernels (from 4 ears)
3 tablespoons dry white wine or water
2 tablespoons rice vinegar
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh basil or 1 teaspoon dried
½ teaspoon salt
Freshly ground pepper to taste
1. Cook edamame in a large saucepan of lightly salted water until tender, about 4 minutes or according to package directions. Drain well.
2. Heat oil in a large nonstick skillet over medium heat. Add bell pepper, onion and garlic; cook, stirring frequently, until vegetables start to soften, about 2 minutes. Stir in corn, wine (or water) and the edamame; cook, stirring frequently, for 4 minutes. Remove from the heat. Stir in vinegar, parsley, basil, salt and pepper. Serve immediately.
Cover and refrigerate for up to 2 days.
Ingredient Note: Edamame are easy to digest and are exceptionally high in protein (1/2 cup has 16 grams). There are several kinds available today?frozen and fresh, in the pod and shelled?in large supermarkets, natural-foods stores or Asian markets.
Herbed Corn & Edamame Succotash Nutrition Information Per serving: 128 calories; 4 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 16 g carbohydrate; 6 g protein; 4 g fiber; 218 mg sodium; 190 mg potassium.
Nutrition bonus: Vitamin C (45% daily value), Vitamin A (20% dv). 1 Carbohydrate Serving
Exchanges: 1 starch, 1 lean meat