GOOD AND HEALTHY
(T H E S T A T S .
.P -E R -1
2
3
4
/2 .
c u p
.
s h e l l e d
£
d a m a m e
8
4
3
G R AM S PRO TEIN
G R AM S FIBER
G R AM S FAT
1
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
bulbgarlic
1
tsp.canolaoil
1 12-oz. pkg. frozen shelled sweet soybeans
(edamame)
Va
cup lemon juice
/2
tsp.ground cumin
V
3
cup snipped fresh Italian (flat-leaf) parsley
8
slices wholegrain bread
1
tomato, thinly sliced
4
oz. reduced-fat Monterey Jack cheese, sliced
1
.
For spread preheat oven to 425°F. Slice off top
Vi
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,
Va
cup
w ater
,
V
2
teaspoon
salt,
and cumin to garlic in
food processor. Cover and process until smooth.
Transfer to bowl. Stir in parsley.
4
.
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
MAKES4SANDWICHESPLUS1 CUPSPREAD.
EACH SANDWICH WITH
Va
CUP SPREAD
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.
4 tsp.canolaoil
2
tsp. finely chopped fresh ginger
3
cups packaged fresh cut-up stirTry vegetables
8
oz. beef sirloin steak trimmed of fat and cut
in very thin bite-size strips
1
cup frozen shelled sweet soybeans
(edamame)
3
Tbsp.hoisin sauce
2
Tbsp.ricevinegar
1
tsp. red chili paste
1 8.8-oz. pouch cooked wholegrain brown rice
1
.
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
and edamame
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.
MAKES4SERVINGS.
EACH SERVING
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.
ADDING
THEM TO
YOUR DIET
Edamame are
available year-round
in the freezer
section of the
grocery store.
In the pod
■ Boil
3
minutes;
drain and toss with
coarse salt. To eat,
squeeze beans out
of the inedible pod
with your teeth.
Shelled
■ Boil
3
minutes;
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
light meal.
■ Replace sweet
green peas with
edamame in recipes
to pump up the
nutritional benefits,
or use them in place
of lima beans in
dishes such as
succotash.
■ Add edamame to
rice pilafs and pasta
to transform them
into protein-rich
hunger fighters.
■ Puree edamame
to replace garbanzo,
black, kidney, or
white beans in
soups, dips,
and sauces.
I 9 6 SEPTEMBER2008 BETTER HOMES AND GARDENS
