April 4, 2012

Edamame: It's a clean, green, healthy machine

The fuzzy soy bean pods, a wonderful frozen-veggie alternative, are a perfect fit in salads and pastas.

By Rick Nelson / McClatchy Newspapers

(Continued from page 2)

VEGETABLES BEANS
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Edamame may be best known as a salty bar snack, but they stand in nicely for peas and fava beans in a variety of dishes.

McClatchy Newspapers

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ORZO, EDAMAME AND SHRIMP SAUTE

Servings: Four

Note: Orzo is tiny, rice-shaped pasta. Defrost frozen edamame by running under cool water in a sieve. From "Vegetable Love," by Barbara Kafka.

2 cups orzo

4 tablespoons toasted sesame oil

1 pound shelled and deveined medium shrimp

4 green onions, trimmed and very finely chopped

10 oz. (about 2 cups) frozen shelled edamame

1 cup loosely packed chopped cilantro

2 tablespoons soy sauce, preferably tamari

2 to 4 teaspoons freshly grated peeled ginger root

In a large saucepan of boiling salted water, cook orzo until al dente (tender but firm), about 5 minutes. Drain and rinse under cold water. Drain well.

Heat oil in a large skillet over medium-high heat. Add shrimp and green onions and toss until shrimp turn uniformly pink, about 2 minutes. Add edamame, cooked orzo and cilantro and toss until edamame are warmed through. Add soy sauce, scraping bottom of pan. Remove pan from heat, add ginger and mix well. Orzo should be creamy; if not, add 1 to 2 tablespoons water and toss again. Serve hot.

Per serving: Calories 600, fat 20 g, sodium 1,550 mg, carbohydrates 66 g, saturated fat 3 g, calcium, 150 mg, protein 38 g, cholesterol 175 g, dietary fiber 8 g

EDAMAME SPREAD

Makes: 1 cup

Note: From "Come One, Come All: Easy Entertaining With Seasonal Menus," by Taste editor Lee Svitak Dean.

10 oz. (about 2 cups) frozen shelled edamame, thawed

½ cup or more cream or milk

2 tablespoons freshly squeezed lemon juice

Salt and freshly ground white pepper

In a blender or food processor, combine edamame with cream (or milk) and puree until smooth (add additional cream or milk to desired consistency). Transfer puree to a medium bowl, stir in lemon juice and add salt and pepper to taste. Serve with crackers or crostini.

Per 2 tablespoons: Calories 64, fat 4 g, sodium 8 mg, carbohydrates 4 g, saturated fat 1 g, calcium 39 mg, protein 4 g, cholesterol 6 g, dietary fiber 2 g

 

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