Tag Archives: fiber

edamame

Edamame

By: Jillian Ouhrabka MS, RD, LDN,CHC

Recently I have had clients asking me about edamame and the nutritional value of it. Many of us enjoy edamame steamed but how to incorporate it into recipes? I have a great Edamame and Sweet Potato recipe for you to try!

What is Edamame?

Edamame is considered a legume and is really just boiled green soybeans.

What nutritional value does Edamame have?

In a 1/2 cup serving of shelled edamame you will find:

  • Calories: 120
  • Fiber: 9 grams
  • Fat: 2.5 grams
  • Protein: 11 grams
  • Carbohydrates: 13 grams
  • Sodium: 15 grams
  • 10% of the Daily Value for vitamin C
  • 10% Daily Value for iron
  • 8% Daily Value for vitamin A
  • 4% Daily Value for calcium

Edamame and Sweet Potato Salad

Servings: 6          Time to prep: 30 minutes            

Ingredients:

  • 4 Large Sweet potatoes
  • 5 Tbsp. olive oil
  • ½ red onion (sliced thinly)
  • ½ edamame, shelled
  • 1 cup thinly sliced celery
  • ¼ cup fresh parsley chopped
  • 1 Tbsp. fresh chives minced
  • 2 Tbsp. lemon juice
  • 1 Tbsp. Dijon mustard
  • Freshly ground pepper and salt (optional)
    • (Add your favorite spices to make it unique! Try red pepper or cumin)

Directions:

  1. Using a vegetable brush, scrub sweet potatoes under running water. Cut each potato into 1-inch cubes
  • Add 1 Tbsp olive oil to large skillet on medium-high heat. Add half the potatoes to the skillet in a single layer, reduce heat to medium and cook covered for 4 to 5 minutes (stir after 2 minutes)
  • Once potatoes are tender, transfer to a bowl or plate, and repeat process with the other ½ of potatoes
  1. Next, mix onion, edamame, celery, and parsley in a large bowl. Add the potatoes and set bowl aside
  2. In small bowl whisk lemon juice, mustard, and remaining olive oil together. Pour over sweet potatoes and gently toss until potatoes are evenly coated.
    • At this point you can add a dash of salt (optional) and pepper to taste (give it a twist by adding red pepper or cumin)
  3. You can serve this dish immediately or cover and refrigerated until ready to serve.
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Egg Sandwich-To Go!

Short on time in the morning? Trying to follow a healthy diet and get good nutrition despite your busy schedule? Try this delicious, and quick breakfast idea:

Ingredients:

  • 1 Egg (or egg substitute)
  • 1 slice fat-free or low fat cheese
  • 1 whole wheat English muffin

Directions:

  • 1. In microwave safe bowl add egg or egg substitute, cover with a sheet of wax paper. Heat for 1 minute (note: you may need to stop and stir egg with a fork). Egg is done when it has formed a solid patty.
  • 2. Toast English muffin in toaster oven while egg is cooking
  • 3. Once the English muffin is toasted, add the egg patty, and slice of cheese (add a little mustard or butter the toast for flavor), add a dash of pepper
  • Grab a piece of fruit (banana, grapes, berries, apple, peach) and Go!

This is a great low calorie breakfast idea that will give you great protein, fiber, and energy to fuel your morning. No excuses, you can make this in 5 minutes!