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High-Protein Edamame with Shells Recipe

     

Edamame (soybeans) are a low-fat, high-fiber source of complete protein. They’re a good source of antioxidants and isoflavones, and can help improve bone strength and reduce your risk for heart disease. Plus, they’re really yummy! This is a good lunchbox meal. Or you can add shrimp to make it a main course.

Serves 4.

8 oz. (about 2 c) medium-sized shell pasta, dried
2 c. frozen, shelled edamame (soybeans), thawed
Zest and juice of 1 lemon
1 T. extra virgin olive oil
½ c. grated Parmesan or Romano cheese 
Salt and pepper to taste

  • Cook the pasta shells, al dente, according to package directions. Add the edamame at the beginning, and cook along with the pasta.
  • When the pasta and edamame are done, drain and put in a large mixing bowl.
  • Add the lemon juice, zest, grated cheese and salt and pepper to taste. Toss to mix, and serve.
  • Optional: Add 8 ounces of cooked shrimp to this dish to make a main course.

Nutrition Information per Serving: 360 calories; 9.7 g fat, 2 g saturated fat, 51 g carbohydrates, 18 g protein, 5.8 g fiber, 4 g cholesterol, 350 g sodium. 

With shrimp: 420 calories; 10.6 g fat, 2.1 g saturated fat, 51 g carbohydrates, 29g protein, 5.8 g fiber, 90 g cholesterol, 450 g sodium.


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Article updated on: October 7th, 2009

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