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Provencal-Style Edamame Saute

:  January/February 2007

Your rating: None Average: 4.3 (19 votes)

Provence, in southeast France, has earned the culinary trademark a la Provencal for dishes prepared with plenty of garlic, olive oil and olives. Here we combine fennel, artichoke hearts, edamame, feta and olives in this quick and hearty one-skillet supper.


Provencal-Style Edamame Saute Recipe

Makes: 4 servings, about 1 1/2 cups each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Healthy weight | High calcium | High fiber | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 1 large bulb fennel, trimmed, cored and thinly sliced
  • 2 tablespoons minced garlic
  • 1/2 teaspoon herbes de Provence
  • 3/4 cup dry white wine
  • 1 10-ounce package frozen shelled edamame (about 2 cups), thawed
  • 1 9-ounce package frozen artichoke hearts, thawed
  • 1/4 cup vegetable broth, or reduced-sodium chicken broth
  • 1 teaspoon freshly grated lemon zest
  • 1/4 cup lemon juice
  • 1/2 teaspoon salt
  • 1/2 cup crumbled feta cheese
  • 2 tablespoons chopped cured olives

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Preparation

  1. Heat oil in a large skillet over medium heat. Add fennel and cook, stirring, until starting to soften and brown, 3 to 5 minutes. Add garlic and herbes de Provence; cook, stirring, until fragrant, about 30 seconds. Add wine; increase heat to high and bring to a boil. Boil until the wine is almost evaporated, about 3 minutes. Stir in edamame, artichoke hearts and broth; cover and cook, stirring occasionally, until hot, about 5 minutes. Remove from the heat; stir in lemon zest, lemon juice and salt. Serve sprinkled with feta and olives.

Tips & Notes

  • Shopping Tip: Herbes de Provence can be found in the specialty spice section. Make your own by mixing equal amounts of dried thyme, sage, rosemary, marjoram, summer savory and fennel seed.

Nutrition

Per serving: 317 calories; 16 g fat ( 4 g sat , 6 g mono ); 17 mg cholesterol; 23 g carbohydrates; 13 g protein; 9 g fiber; 730 mg sodium; 449 mg potassium.

Nutrition Bonus: Vitamin C (40% daily value), Folate (29% dv), Calcium (21% dv), Iron (15% dv)

Carbohydrate Servings: 1

Exchanges: 1/2 starch, 2 vegetable, 1 1/2 lean meat, 2 fat


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Recipe Categories

Type of Dish
Main dish, vegetarian
Ethnic/Regional
French
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Healthy weight
High calcium
High fiber
Gluten free
Ease of Preparation
Moderate
Total Time
45 minutes or less
Servings
4
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Holiday
New Year's Eve
Style/Theme
Entertaining, casual
Everyday favorites
Vegetarian
Publication
January/February 2007
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