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March 21, 2006
Eating Edamame
The Japanese have long snacked on edamame (eh-dah-MAH-meh), or fresh soybeans. But Americans are just now catching on to their charms.
Not least among their merits is a buttery, nutty flavor and wonderfully crisp texture that makes edamame a fun snack food that's addictive to eat. You simply use your teeth to squeeze the beans out of the salted pods, which are picked while young and look like large, fuzzy sugar snap peas. The beans themselves are similar in color to fresh fava or lima beans.
Thanks to edamame's new-found popularity, the beans -- which are sold frozen as well as fully cooked and ready to eat, in or out of the pods -- are now available at many grocery stores.
Even in America's soybean belt, where farmers are more accustomed to feeding soy crops to farm animals than to their families, edamame now appears as a featured ingredient in some of the region's top restaurants. .
Try these recipes and see for yourself what all the fuss is about.
Sesame Beef and Asian Vegetable Stir-Fry
1/4 cup low-sodium soy sauce, divided
1/4 cup Chinese black (Chinkiang) vinegar or rice vinegar, divided
4 teaspoons dark sesame oil
1/2 teaspoon five-spice powder
3/4 pound top round, cut into1/4-inch strips
1/3 cup water
1 teaspoon cornstarch
2 teaspoons peanut oil, divided
3 tablespoons sesame seeds, toasted and divided
1 tablespoon minced peeled fresh ginger
2 garlic cloves, minced
2 cups red bell pepper strips
1 1/2 cups frozen blanched shelled edamame (green soybeans), thawed
1 cup sliced shiitake mushroom caps
1 (15-ounce) can whole baby corn, drained
1/2 cup diagonally cut green onions
3 cups cooked jasmine rice
Combine 2 tablespoons soy sauce, 2 tablespoons vinegar, sesame oil, and five-spice powder in a medium bowl, stirring with a whisk. Add beef; toss to coat. Let stand 10 minutes. Remove beef from bowl; discard marinade.
Combine 2 tablespoons soy sauce, 2 tablespoons vinegar, water, and cornstarch, stirring with a whisk.
Heat 1 teaspoon peanut oil in a large nonstick skillet over medium-high heat. Add beef; stir-fry 1 minute. Remove beef from pan. Add 1 teaspoon peanut oil, 2 tablespoons sesame seeds, ginger, and garlic to pan; stir-fry 30 seconds. Add bell pepper, edamame, mushrooms, and corn; stir-fry 2 minutes. Add beef and cornstarch mixture; stir-fry 3 minutes or until sauce thickens. Remove from heat; stir in 1 tablespoon sesame seeds and onions. Serve over rice.
Yield: 6 servings (serving size: 1 cup stir-fry and 1/2 cup rice)
CALORIES 434(30% from fat); FAT 14.4g (sat 3.3g,mono 4.8g,poly 3.5g); PROTEIN 21.7g; CHOLESTEROL 36mg; CALCIUM 62mg; SODIUM 318mg; FIBER 6.3g; IRON 3.7mg; CARBOHYDRATE 55.9g
Soba-Edamame Salad with Flank Steak
You can substitute whole wheat spaghetti for soba, if desired.
2 quarts water
12 ounces uncooked soba (buckwheat noodles)
2 cups frozen shelled edamame (green soybeans), thawed
2 cups thinly sliced Basic Grilled Flank Steak (about 8 ounces)
1 cup (2-inch) julienne-cut red bell pepper
1 cup shredded carrot
1 cup (1-inch) slices green onions
1/4 cup rice vinegar
2 tablespoons canola oil
1 tablespoon low-sodium soy sauce
2 teaspoons grated peeled fresh ginger
1 teaspoon chili garlic sauce (such as Lee Kum Kee)
1/4 teaspoon salt
Bring 2 quarts water to a boil in a large saucepan. Add soba; cook 4 minutes. Add edamame; cook 2 minutes or until soba is done. Drain and rinse with cold water; drain. Place soba mixture in a large bowl. Add Basic Grilled Flank Steak, bell pepper, carrot, and onions; toss well to combine.
Combine vinegar and remaining ingredients, stirring with a whisk. Drizzle over soba mixture; toss gently to coat. Cover and chill.
Yield: 6 servings (serving size: 1 1/3 cups)
CALORIES 389(25% from fat); FAT 10.8g (sat 1.6g,mono 4.2g,poly 2.4g); PROTEIN 22.8g; CHOLESTEROL 20mg; CALCIUM 60mg; SODIUM 417mg; FIBER 5.4g; IRON 4.5mg; CARBOHYDRATE 48.3g
Sesame Chicken Edamame Bowl
Frozen stir-fry mixes and frozen shelled edamame save prep time and don't require thawing. The slightly sweet and nutty stir-fried vegetables complement the delicately flavored chicken. You can serve this over udon noodles or rice stick noodles instead of rice.
2 teaspoons canola oil
1 tablespoon minced peeled fresh ginger
2 teaspoons minced peeled fresh lemongrass
2 garlic cloves, minced
1 pound skinless, boneless chicken breast, cut into bite-sized pieces
2 cups frozen shelled edamame (green soybeans)
2 cups frozen bell pepper stir-fry mix
2 tablespoons low-sodium soy sauce
1 tablespoon mirin (sweet rice wine)
1 teaspoon dark sesame oil
1/4 teaspoon cornstarch
1/2 cup (1/4-inch) diagonally cut green onions
2 teaspoons dark sesame seeds
1/2 teaspoon salt
2 cups hot cooked brown rice
Heat canola oil in a large nonstick skillet over medium-high heat. Add ginger, lemongrass, and garlic; sauté 1 minute or just until mixture begins to brown. Add chicken; sauté 2 minutes. Add edamame and stir-fry mix; sauté 3 minutes. Combine soy sauce, mirin, sesame oil, and cornstarch, stirring with a whisk. Add to pan; cook 1 minute. Remove from heat. Stir in onions, sesame seeds, and salt. Serve over rice.
Yield: 6 servings (serving size: 2/3 cup chicken mixture and 1/3 cup rice)
CALORIES 277(21% from fat); FAT 6.5g (sat 0.7g,mono 2.3g,poly 2.6g); PROTEIN 25.5g; CHOLESTEROL 44mg; CALCIUM 72mg; SODIUM 452mg; FIBER 5.4g; IRON 2.4mg; CARBOHYDRATE 27.1g
Posted by Lisa at March 21, 2006 08:56 PM
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» Garlic Basics from A Dietitian's View
Storage Keep fresh bulbs in a cool, dry, well-ventilated and preferably dark place. Since garlic needs air circulation, do not store it in a plastic bag but rather a small basket, net bag or open cardboard box. Keep it out... [Read More]
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» Garlic Basics from A Dietitian's View
Storage Keep fresh bulbs in a cool, dry, well-ventilated and preferably dark place. Since garlic needs air circulation, do not store it in a plastic bag but rather a small basket, net bag or open cardboard box. Keep it out... [Read More]
Tracked on August 10, 2006 07:56 PM
» Eating More Edamame from A Dietitian's View
Eating edamame can be as easy as boiling the whole pod, sprinkle with a little sal and using your teeth to get the bean out. Try adding cooked, shelled edamame to salads, stir-frys or try the recipes below. Edamame-Avocado... [Read More]
Tracked on January 26, 2008 08:44 PM
» Eating More Edamame from A Dietitian's View
Eating edamame can be as easy as boiling the whole pod, sprinkle with a little sal and using your teeth to get the bean out. Try adding cooked, shelled edamame to salads, stir-frys or try the recipes below. Edamame-Avocado... [Read More]
Tracked on January 26, 2008 08:46 PM