Edamame and Summer Bean Salad - 2 pts, Carbohydrate 12 g; Fiber 4 g

[Guest guest]

* Exported from MasterCook *

 

Edamame and Summer Bean Salad - 2 pts, Carbohydrate 12 g; Fiber 4 g

 

Recipe By :The New Mayo Clinic Cookbook, published by Mayo Clinic Health

Information and Oxmoor House, and winner of the 2005 James Beard award.

Serving Size : 8 Preparation Time :0:00

Categories : LowCal (Less than 300 cals) LowerCarbs

Quick Vegan

Veggie WW

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

3/4 pound wax beans

2 cups shelled edamame

2 green onions

2 tomatoes -- seeded and diced

1 tablespoon chopped fresh basil

1 tablespoon rice vinegar

1 tablespoon fresh lime juice

1 teaspoon honey

1 teaspoon Dijon mustard

2 teaspoons olive oil

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

 

Trim the wax beans and cut crosswise into thirds. In a large pot fitted with a

steamer basket, bring 1 inch water to a boil. Add the wax beans and edamame,

cover and steam until both are tender-crisp, about 5 minutes. Drain, rinse with

cold water and drain again.

 

Trim the green onions, then thinly slice on the diagonal, including the tender

green tops.

 

In a large bowl, combine the steamed edamame and wax beans, green onions,

tomatoes and basil. Toss to mix evenly.

 

In a small bowl, combine the vinegar, lime juice, honey and mustard. Whisk in

the olive oil. Add the dressing to the vegetables and toss to coat. Season with

the salt and pepper. Serve chilled or at room temperature.

 

SERVES 8

 

Nutritional Analysis (per serving): Calories 130 (35% fat); Total fat 5 g

(Saturated fat1 g, Monounsaturated fat2 g); Carbohydrate 12 g; Fiber 4 g;

Protein9 g; Cholesterol0 mg; Sodium196 mg

 

Dietitian's tip: Not your typical bean salad, this bright side dish made with

fresh soybeans (edamame) is loaded with texture and flavor. Perfect for a picnic

or barbecue, it's easy to make ahead.

 

Description:

" 2 pts "

S(Formatted by Chupa Babi):

" 07.15.08 "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 127 Calories; 6g Fat (36.7% calories from

fat); 9g Protein; 13g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 156mg

Sodium. Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1/2

Fat; 0 Other Carbohydrates.

 

 

Nutr. Assoc. : 0 3594 0 0 0 0 0 0 0 0 0 0