Provencal-Style Edamame Saute - 23g Carbs, 9g Fiber
From: Eating Well - January/February 2007
Provence, in southeast France, has earned the culinary trademark
a la Provencal for dishes prepared with plenty of garlic, olive
oil and olives. Here we combine fennel, artichoke hearts, edamame,
feta and olives in this quick and hearty one-skillet supper.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low cholesterol | Healthy weight
| High calcium | High fiber | Gluten free
Active Time: 35 minutes
Total Time: 35 minutes
Servings: 4
Serving Size: about 1 1/2 cups each
2 Tbsp extra-virgin olive oil
1 large bulb fennel, trimmed, cored and thinly sliced
2 Tbsp minced garlic
1/2 tsp herbes de Provence
3/4 cup dry white wine
1 10oz pkg frozen shelled edamame (about 2 cups), thawed
1 9oz pkg frozen artichoke hearts, thawed
1/4 cup vegetable broth, or reduced-sodium chicken broth
1 tsp freshly grated lemon zest
1/4 cup lemon juice
1/2 tsp salt
1/2 cup crumbled feta cheese
2 Tbsp chopped cured olives
1. Heat oil in a large skillet over medium heat. Add fennel and cook,
stirring, until starting to soften and brown, 3 to 5 minutes. Add garlic
and herbes de Provence; cook, stirring, until fragrant, about 30 seconds.
Add wine; increase heat to high and bring to a boil. Boil until the wine
is almost evaporated, about 3 minutes. Stir in edamame, artichoke hearts
and broth; cover and cook, stirring occasionally, until hot, about
5 minutes. Remove from the heat; stir in lemon zest, lemon juice and
salt. Serve sprinkled with feta and olives.
Shopping Tip: Herbes de Provence can be found in the specialty spice
section. Make your own by mixing equal amounts of dried thyme, sage,
rosemary, marjoram, summer savory and fennel seed.
Servings: 4
Serving Size: about 1 1/2 cups each
Nutrition per Serving:
312 Calories, 16g Fat, 4g Sat, 6g Mono, 17mg Cholesterol, 13g Protein,
23g Carbs, 9g Fiber, 718mg Sodium, 422mg Potassium
Nutrition Bonus: Vitamin C (40% daily value), Folate (25% dv),
Calcium (20% dv), Iron & Vitamin A (15% dv)
1 Carbohydrate Serving
Exchanges: 1/2 starch, 2 vegetable, 1 1/2 lean meat, 2 fat
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