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Edamame Stir Fry

Edamame Stir Fry
Recipe Tip
Soy What?
Choosing vegetable protein, like that from soy in place of animals meats may help reduce risk of heart disease. From www.StrongWomen.com
Source
Adapted from www.StrongWomen.com

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Soybeans boiled whole in their shells are a tasty snack to eat any time of day. Combine with extra veggies to make a yummy stir fry.
Prep Time:20 min
Start to Finish:30 min
makes:6 servings
1pound frozen edamame
1can (8 oz) water chestnuts (whole or sliced), drained
1can (15 oz) Green Giant® whole kernel corn, drained
10baby carrots, washed and sliced
2garlic cloves, chopped
1teaspoon olive oil
Salt and pepper to taste*
1.Bring 8 cups of water to a boil in a large saucepan. Add the frozen edamame. Allow the water to return to a boil - approximately 3 to 5 minutes. Cook for an additional 5 minutes. Drain and rinse the edamame. The beans pop easily out of the pods, which are not eaten. Remove the beans from the pods and put aside.
2.In the meantime, sauté the garlic in olive oil. Then add carrots, corn, water chestnuts, and edamame. Add salt and pepper to taste while veggies simmer for about 5-7 minutes (add a splash of water to help steam).
* Nutrition was calculated using 1/4 teaspoon salt and 1/2 teaspoon pepper.

Nutritional Information
1 Serving: Calories 190 (Calories from Fat 50); Total Fat 6g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 0mg; Sodium 220mg; Total Carbohydrate 22g (Dietary Fiber 5g, Sugars 3g); Protein 11g Percent Daily Value*: Vitamin A 45%; Vitamin C 15%; Calcium 10%; Iron 15% Exchanges: 1 1/2 Starch; 0 Other Carbohydrate; 0 Vegetable; 1 Very Lean Meat; 1 Fat Carbohydrate Choices: 1 1/2 
*Percent Daily Values are based on a 2,000 calorie diet.
©2009 LLuminari®, Inc. All rights reserved.
 
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the first time i made this recipe, it was a little plain. i made it again using sesame oil in place of the olive oil, and then added lo sodium soy sauce while the veggies were steaming. much more tasty!
Posted at 9:52 AM on May 7 2010 by specialk928
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