Herbed Corn & Edamame Succotash

From EatingWell: Summer 2004, The EatingWell Diabetes Cookbook (2005) — Subscribe Now!

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.

READER'S COMMENT:

"We loved this recipe! With fresh or frozen corn... easy & delicious! "

6 servings, 3/4 cup each

Active Time: 25 minutes

Total Time: 25 minutes

Nutrition Profile

Ingredients

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 fresh corn kernels, (from 4 ears)
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

Preparation

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.

Tips & Notes

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: 128 calories; 4 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 16 g carbohydrates; 6 g protein; 4 g fiber; 219 mg sodium; 190 mg potassium.

Nutrition Bonus: Vitamin C (45% daily value), Vitamin A (20% dv).

1 Carbohydrate Serving

Exchanges: 1 starch, 1 lean meat