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Edamame Stir Fry

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Edamame Stir Fry
  • Prep Time 20 min
  • Total Time 30 min
  • Servings 6
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Soybeans boiled whole in their shells are a tasty snack to eat any time of day. Combine with extra veggies to make a yummy stir fry.

Ingredients

1
pound frozen edamame
1
can (8 oz) water chestnuts (whole or sliced), drained
1
can (15 oz) whole kernel corn, drained
10
baby carrots, washed and sliced
2
garlic cloves, chopped
1
teaspoon olive oil
Salt and pepper to taste*

Directions

  • 1 Bring 8 cups of water to a boil in a large saucepan. Add the frozen edamame. Allow the water to return to a boil - approximately 3 to 5 minutes. Cook for an additional 5 minutes. Drain and rinse the edamame. The beans pop easily out of the pods, which are not eaten. Remove the beans from the pods and put aside.
  • 2 In the meantime, sauté the garlic in olive oil. Then add carrots, corn, water chestnuts, and edamame. Add salt and pepper to taste while veggies simmer for about 5-7 minutes (add a splash of water to help steam).
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Tips  

* Nutrition was calculated using 1/4 teaspoon salt and 1/2 teaspoon pepper.

Choosing vegetable protein, like that from soy in place of animals meats may help reduce risk of heart disease. From Strong Women™.

Adapted from www.StrongWomen.com

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
190
(
Calories from Fat
50
)
Daily Value
Total Fat
6g
9%
(
Saturated Fat
1/2g
4%
,
Trans Fat
0g
)
Cholesterol
0mg
0%
Sodium
220mg
9%
Potassium
590mg
17%
Total Carbohydrate
22g
7%
(
Dietary Fiber
5g
21%
,
Sugars
3g
)
Protein
11g
Daily Value*:
Vitamin A
45%
45%
Vitamin C
15%
15%
Calcium
10%
10%
Iron
15%
15%
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 1 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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