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100 Calorie Upgrade: Edamame November 14, 2010

Ready to Go: You can buy frozen edamame in the shell and microwave it for about 5 minutes. Add just a light sprinkle of salt and enjoy! 1/2 cup is only 120 calories.

Easy, Healthy Snack: Edamame

This post is a follow-up to Friday’s post about upgrading your 100 calorie snack. (If you haven’t read that post, read it here.) Like the hummus, carrot, and salsa combo featured before, edamame makes a tasty, satisfying snack, rich in vitamins, minerals, protein and fiber.

A serving (1/2 cup) provides 120 calories, 10g protein, 5g fiber, and 15% of the DV for iron. Edamame is also an excellent source of folate, manganese and vitamin K.

This is another great example of a healthy, unprocessed, “convenience food.” You can buy frozen edamame at every grocery store I’ve seen, including in the form of a “steam fresh” bag that you place directly in the microwave for 5 minutes. (Even without a microwavable bag you can put them in a microwavable bowl, cover and cook for the same amount of time). You can make a large batch at once and stick your leftovers in the fridge to quickly reheat (30 seconds) in the microwave later.

Don’t go crazy with the salt. Just a little bit goes a long way to enhance the flavor so that the taste hits you when you suck the soybeans out of the pods.

Pairs deliciously with fresh orange slices. Also makes a great side dish for meal, especially if you are making a vegetarian entree because soy is an excellent source of protein.


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