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.
Edamame Stir Fry
- Prep Time 20 min
- Total 30 min
- Servings 6
- Ingredients 7
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*
Instructions
-
Step1Bring 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.
-
Step2In 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).
Nutrition
190
Calories
6g
Total Fat
11g
Protein
22g
Total Carbohydrate
3g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 190
- Calories from Fat
- 50
- 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 1/2Tips from the Betty Crocker Kitchens
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