Wednesday, August 30, 2006

Recipe of the Month- Corny Soybean Salad

1 1/2 cups/ 375mlfrozen edamame (uncooked soybeans)
1/2 cup/ 125mldry small shell pasta
2 tsbsp/ 30mlolive oil
1/2red bell pepper, diced
1/2 cup/ 125mlsweet onion, diced
2 cupscorn kernels (about 4 ears)
2 tbsp/ 30mlwater
2 tbsp/ 30mlfresh lemon juice
2 tbsp/ 30mlfresh basil, chopped
1/4 tsp/ 1.25mlred pepper flakes
1/4 cup/ 60mlparmesan cheese, freshly grated

  1. Cook edamame and pasta according to package directions; drain well, toss with 1tbsp/15ml of oil and set aside.
  2. Heat remaining oil in a large nonstick skillet over medium heat; add bell pepper and onion and cook about 2 minutes.
  3. Stir in corn, water, edamame and pasta; cook, stirring frequently for 4-5 minutes.
  4. Remove from heat and stir in lemon juice, basil and red pepper flakes. Grate Parmesan on top and serve immediately.
Edamame: bright green uncooked soybeans- 1/2 cup/ 125ml is a meal in itself, with 8g protein, 9g complex carb, 4g fibre and 3g fat per 100 calories.

Nutrition facts:

Makes 6 1-cup/250ml servings.
Amount per serving:
  • Calories- 200
  • Total fat- 8.6g
  • Sodium- 95mg
  • Total carb- 23g
  • Fibre- 4.7g
  • Protein- 11.6g
Source: Personal Best, Body Bulletin Canada

Note: I haven't tried it yet!

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