by kirra » Sun Sep 21, 2008 5:06 pm
Edamame Succotash Salad
Make this salad for lunch but serve it hot at dinner first. To give extra protein at lunch, add 1/2 cup finely chopped cold cooked chicken and round it out with a small whole-wheat roll and an apple.
Ingredients:
2 tablespoons extra-virgin olive oil
1 medium onion, chopped
1 bag (1 pound) shelled edamame (soybeans), thawed
1 bag (1 pound) frozen corn, thawed, or 3 cups fresh-cut corn kernels (from about 4 ears)
2 large ripe plum tomato, diced
1 1/4 teaspoons kosher salt
1/4 teaspoon freshly ground black pepper
1/4 cup minced fresh chives or basil
Preparation:
Heat the oil in a 4-quart saucepan over medium heat. Add the onion and cook, stirring often, until softened but not browned, 4 to 5 minutes.
Add the edamame and corn and cook, turning often, until heated through, about 7 minutes. Stir in the tomato, salt and pepper. Let cool and then chill if packing in a lunch box. When ready to serve, stir in the chives or basil.
Nutritional Info:
Per 1/2 cup serving: 130 calories
5g fat (.5g saturated)
16g carbohydrates
4g fiber
6g protein
[size=150][b]Edamame Succotash Salad[/b][/size]
Make this salad for lunch but serve it hot at dinner first. To give extra protein at lunch, add 1/2 cup finely chopped cold cooked chicken and round it out with a small whole-wheat roll and an apple.
[b]Ingredients:[/b]
2 tablespoons extra-virgin olive oil
1 medium onion, chopped
1 bag (1 pound) shelled edamame (soybeans), thawed
1 bag (1 pound) frozen corn, thawed, or 3 cups fresh-cut corn kernels (from about 4 ears)
2 large ripe plum tomato, diced
1 1/4 teaspoons kosher salt
1/4 teaspoon freshly ground black pepper
1/4 cup minced fresh chives or basil
[b]
Preparation:[/b]
Heat the oil in a 4-quart saucepan over medium heat. Add the onion and cook, stirring often, until softened but not browned, 4 to 5 minutes.
Add the edamame and corn and cook, turning often, until heated through, about 7 minutes. Stir in the tomato, salt and pepper. Let cool and then chill if packing in a lunch box. When ready to serve, stir in the chives or basil.
[b]Nutritional Info:[/b]
Per 1/2 cup serving: 130 calories
5g fat (.5g saturated)
16g carbohydrates
4g fiber
6g protein