Tuesday, September 16, 2014

Healthy Plate: Grilled corn and edamame succotash gives health benefit of soy

Tofu and soy milk don’t do it for you? There’s another way to take advantage of the health benefits of soy — edamame.
Edamame are young, green soybeans that are harvested at the peak of ripeness, just before they harden. When cooked, they have a nutty, almost buttery flavour and a firmer texture than most other prepared beans.

Soybeans are loaded with amino acids, healthy fats and other plant nutrients. They also are an excellent source of protein and are low in saturated fat. Look for shelled and unshelled edamame in the freezer case.
Edamame pods (the variety still in the shell) typically are boiled or steamed, then eaten as a snack. A sprinkle of sea salt can be added before the beans are popped directly from the pods into your mouth.
Cooked edamame also can be used in many of the same ways you use cooked beans — soups, salads, stir-fries and dips.
Shelled edamame can be cooked until tender, then mashed with garlic, lemon juice and tahini to make a hummus-like dip.
To make a low-fat alternative to guacamole, puree cooked edamame with lime juice and garlic, then stir in chopped cilantro and minced jalapeno peppers.
Toss cooked edamame with blanched green beans (cool both first), chopped red onion, diced tomatoes, fresh herbs and a light vinaigrette to make a refreshing salad.
This recipe for grilled corn and edamame succotash is a twist on the Southern classic that’s usually made with lima beans. Grilling the corn heightens the sweetness and adds a toasty dimension to its flavour, which is balanced by the bracing tartness of the sherry vinegar.
Serve as a summery side dish with grilled chicken, fish or pork.
Grilled Corn and Edamame Succotash
4 ears corn, shucked and cleaned of silk
375 ml (1 1/2 cups) frozen, shelled edamame
15 ml (1 tbsp) olive oil
1 small red bell pepper, cored and diced
1 small red onion, diced
1 medium shallot, diced
30 to 45 ml (2 to 3 tbsp) sherry vinegar, or to taste
2 ml (1/2 tsp) kosher salt
Ground black pepper, to taste
30 ml (2 tbsp) chopped fresh chives (optional)
Heat a gas grill to medium-high or light a charcoal fire.
Wrap each ear of corn in foil. Grill for 15 minutes, rolling corn occasionally so all sides are cooked. Carefully remove corn from foil and set aside until cool enough to handle, about 10 minutes.
Using a serrated knife, remove grilled corn kernels from cobs. To do this, stand each ear on its wide end, then saw knife down length of cob. Set aside.
Meanwhile, bring a large saucepan of lightly salted water to a boil. Add edamame and cook until tender, about 5 minutes or according to package directions. Drain and set aside.
In a large non-stick skillet over medium, heat oil. Add bell pepper, onion and shallot. Saute until vegetables begin to soften, 2 to 3 minutes.
Stir in grilled corn kernels and edamame. Saute for 5 minutes. Remove skillet from heat, then stir in vinegar. Season with salt and pepper. Serve sprinkled with chives, if desired.
Makes 6 servings.
Nutrition information per serving (values are rounded to the nearest whole number): 167 calories, 48 calories from fat, 5 g fat (1 g saturated, 0 g trans fats), 0 mg cholesterol, 25 g carbohydrate, 9 g protein, 5 g fibre, 179 mg sodium.

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