Edamame Fried Rice
Soybeans have become so popular the past few years as they are a great source of protein, fiber, iron, vitamin B and other essentials. I particularly like the addition of soy beans to this simple fried rice recipe as it gives great texture and color!
- 1 1/2 cups shelled soybeans, thawed if frozen 375 mL
- 2 Tbsp canola oil 30 mL
- 3 cloves garlic, finely chopped
- 1 tsp finely chopped ginger 5 mL
- 1 small onion, coarsely chopped
- 2 stalks celery, finely chopped
- 6 to 8 dried Chinese mushrooms, rehydrated, stems removed and fine diced
- 5 cups cold cooked long grain rice 1.18L
- 1 Tbsp oyster sauce 15 mL
- 1 Tbsp sodium reduced soy sauce 15 mL
- 1 Tbsp dark soy sauce 15 mL
- 3 Tbsp chicken broth or water 45 mL
- 2 eggs, lightly beaten
- 3 to 4 green onions, chopped into 1/4-inch pieces
- 1. If using soybeans in the pods, bring a saucepan filled with water to a boil. Add the pods and cook until tender crisp, about 3 minutes, drain under cold water; remove beans from pods and discard pods. If using shelled soybeans, add straight to the boiling water and cook for about 2 minutes, drain and set aside.
- 2. Place a non-stick skillet or wok over high heat, add canola oil and swirl until the pan is coated. Add the garlic, ginger, onion and celery and saute for about 15 seconds. Add the mushrooms and rice and stirfry separating the grains. Stir in the soybeans and cook until the rice is heated through. Add the sauces and broth or water and stirfry to mix well. Make a well in the center of the rice and add the eggs and gently stir until the eggs settle, about 1 minute. Saute well to mix the egg into the rice. Mix in the green onions and serve.
- Note: *If frozen soybeans cannot be found, substitute with frozen lima beans.
|Total Fat||14 g|
|Saturated Fat||2 g|
Asian Sweet and Sour Bean Salad
Traditional bean salad takes on a new flavor and a nutritional boost with edamame soybeans and canola oil! The beans add fiber while canola oil adds healthy fats. Canola oil is low in saturated fat, trans fat free and high in monounsaturated fat.
Black Bean and Edamame Avocado Salad
Edamame is a superstar legume! Just 1/2 cup (125 mL) of edamame punches up the fiber, protein and vitamin/mineral content of your diet.
Soba Noodles with Mushroom, Spinach & Tofu
Instead of high-sodium packaged ramen for lunch, try healthy soba buckwheat noodleswith a protein-packed vegetarian sauté. Because mushrooms tend to soak up so much oil, they are sweated in a covered pan so that they soften in their own juices. While tofu is the traditional protein in this Japanese dish, you can substitute leftover cubed chicken or turkey for the tofu, and peas for the edamame, if you like.