Provencal-Style Edamame Saute

From EatingWell: January/February 2007 — Subscribe Now!

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.

4 servings, about 1 1/2 cups each

Active Time: 35 minutes

Total Time: 35 minutes

Nutrition Profile

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

Preparation

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: 312 calories; 16 g fat (4 g sat, 6 g mono); 17 mg cholesterol; 23 g carbohydrates; 13 g protein; 9 g fiber; 718 mg sodium; 422 mg potassium.

Nutrition Bonus: Vitamin C (40% daily value), Folate (25% dv), Calcium (20% dv), Iron & Vitamin A (15% dv)

1 Carbohydrate Serving

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