Herbed Corn & Edamame Succotash
Fresh green soybeans, called edamame or sweet beans, are a great addition to this classic American dish, where they stand in for the traditional lima beans. The succotash is wonderful as it is or topped with grilled shrimp, salmon or chicken.
From EatingWell: Summer 2004, The EatingWell Diabetes Cookbook (2005)
Yield: 6 servings, 3/4 cup each
Active Time: 25 minutes
Total Time: 25 minutes
- 1 1/2 cups frozen or fresh shelled edamame (see Ingredient Note)
- 1 tablespoon canola oil
- 1/2 cup chopped red bell pepper
- 1/4 cup chopped onion
- 2 cloves garlic, minced
- 2 cups corn kernels
- 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
- 1/2 teaspoon salt
- Freshly ground pepper to taste
- Cook edamame in a large saucepan of lightly salted water until tender, about 4 minutes or according to package directions. Drain well.
- 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.
- Make Ahead Tip: 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.
Nutrition Per serving:
111 calories; 4 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 14 g carbohydrates; 0 g added sugars; 5 g protein; 3 g fiber; 205 mg sodium; 331 mg potassium.
Nutrition Bonus: Vitamin C (47% daily value), Folate (30% dv), Vitamin A (16% dv).
1 Carbohydrate Serving
Exchanges: 1 starch, 1 lean meat