GOOD AND HEALTHY
(T H E S T A T S .
.P -E R -1
c u p
s h e l l e d
d a m a m e
G R AM S PRO TEIN
G R AM S FIBER
G R AM S FAT
T O M A T O - E D A M A M E
G R I L L E D C H E E S E
The leftover spread is a great dip for crisp fresh
vegetables. Refrigerate, tightly covered, up to three days.
PREP:20MIN. ROAST: 15 MIN. OVEN:425°F
1 12-oz. pkg. frozen shelled sweet soybeans
cup lemon juice
cup snipped fresh Italian (flat-leaf) parsley
slices wholegrain bread
tomato, thinly sliced
oz. reduced-fat Monterey Jack cheese, sliced
For spread preheat oven to 425°F. Slice off top
inch of garlic bulb. Leaving bulb whole, remove
loose outer layers. Place bulb, cut side up, in
custard cup. Drizzle with oil. Cover with foil;
roast 15 minutes until soft. Cool.
2. Meanwhile cook soybeans according to package
directions. Drain; rinse with cold water. Squeeze
3 garlic cloves from bulb into food processor. Wrap
and refrigerate remaining garlic for other use.
3. Add cooked soybeans, lemon juice,
and cumin to garlic in
food processor. Cover and process until smooth.
Transfer to bowl. Stir in parsley.
For each sandwich spread 2 tablespoons
soybean mixture on two slices whole grain bread.
Top one bread slice with 1 ounce thinly sliced
cheese and tomato slices. Add second bread slice.
On nonstick griddle or nonstick skillet toast over
medium-high heat, turning once.
SW EET AND SPICY
EDAM AM E-BEEF STIR-FRY
EACH SANDWICH WITH
332 cal, 12gfat
(4gsat.fat),20m gchol, 685 m gsodium ,38gcarbo,llg
fiber, 22gpro.Daily Values: 16% vit.A, 27% vit. C,30%
calcium, 18% iron.
S W E E T A N D S P I C Y
E D A M A M E - B E E F S T I R - F R Y
PREP:20 MIN. COOK: 10MIN.
tsp. finely chopped fresh ginger
cups packaged fresh cut-up stirTry vegetables
oz. beef sirloin steak trimmed of fat and cut
in very thin bite-size strips
cup frozen shelled sweet soybeans
tsp. red chili paste
1 8.8-oz. pouch cooked wholegrain brown rice
In nonstick wok or skillet heat half of oil over
medium-high heat. Cook and stir ginger 15
seconds. Add vegetables. Cook and stir 4 minutes
or until crisp-tender. Remove vegetables.
2. Add remaining oil to wok. Cook and stir beef
2 minutes or until beef is browned.
Return vegetables to wok. In bowl combine
hoisin, vinegar, and chili paste. Add to beef
mixture, tossing to coat. Heat through.
3. Meanwhile, heat rice according to package
directions. Serve beef Over rice.
330 cal, 12g fa t (2gsat. fa t),24 m g
chol,272 m gsodium ,34gcarbo,5gfiber, 22 gpro. Daily
Values: 113% vit.A , 57% vit. C, 10% calcium, 18% iron.
in the freezer
section of the
In the pod
drain and toss with
coarse salt. To eat,
squeeze beans out
of the inedible pod
with your teeth.
drain. Add about a
cup of edamame to
a green salad for
nutty flavor and
crunch. The added
protein turns a
green salad into a
■ Replace sweet
green peas with
edamame in recipes
to pump up the
or use them in place
of lima beans in
dishes such as
■ Add edamame to
rice pilafs and pasta
to transform them
■ Puree edamame
to replace garbanzo,
black, kidney, or
white beans in
I 9 6 SEPTEMBER2008 BETTER HOMES AND GARDENS