Chili-Spiked Edamame

by in Robin's Healthy Take, March 25, 2013

edamame
Edamame, or soybeans in the pod, shouldn’t be relegated to date night at your local Japanese joint. With just 120 calories per serving (1/2 cup shelled or about 1 1/8 cups in the pod), edamame packs a powerful nutrient punch. In fact, it’s so crammed with fiber, you’d have to eat 10 cups of chopped Romaine to get the fiber found in 1/2 cup of edamame (9 grams). The little legumes are also loaded with protein (11 grams/serving), iron (unusual for a plant food) and vitamins A and C, two very potent antioxidants. Check out my fiery way to serve them in the recipe below. I typically use the microwave-ready, steamable, frozen bags of edamame and I used those to test this recipe. Let me know what you think!

Chili-Spiked Edamame

1-pound bag frozen edamame, in the pod (green soy beans)
3/4 teaspoon kosher salt
3/4 teaspoon chili powder
1/2 teaspoon dried oregano
1/4 teaspoon ground chipotle chile powder
1/4 teaspoon garlic powder

Boil the edamame pods in water until tender, about 8 minutes, or follow the microwave directions on the package.
Meanwhile, in a large skillet, combine the salt, chili powder, oregano, chipotle powder and garlic powder. Set the pan over medium heat and cook until the spices are hot and aromatic, about 3 minutes, shaking the pan frequently for even cooking. Add the warm edamame pods and toss to coat. Serve warm.

Serves 4

Nutrition Info Per Serving
Calories: 118
Total Fat: 5 grams
Saturated Fat: 0 grams
Total Carbohydrate: 9 grams
Sugars: 3 grams
Protein: 11 grams
Sodium: 366 milligrams
Cholesterol: 0 milligrams
Fiber: 9 grams

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