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October 2008 - Sleep Better |
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homepage > Whip it Up
Edamame Lo Mein
October is National Breast Cancer Awareness Month. Most studies indicate that whole, fresh soybeans (called edamame) can lower the risk of cancer. The effect seems to be partly from the phytochemicals called isoflavones, but edamame is also packed with Vitamins A and C, both important antioxidants. It’s also very low in saturated fat and relatively high in iron.
Edamame are traditionally boiled in salt water and eaten right out of the pod, but this dish updates a familiar classic with delicious results. This is not the greasy Lo Mein of your favorite Chinese take-out; it tastes even better. Plus you get plenty of nutrients with the addition of edamame, a great vegetarian protein source.
Make it a Meal: Fruit sorbet and sesame cookies are a perfect ending.
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Makes 4 servings, 2 cups each
ACTIVE TIME: 30 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
INGREDIENTS
- 8 ounces whole-wheat spaghetti
- 2 cups frozen edamame (shelled soybeans)
- 4 scallions, thinly sliced
- ¼ cup oyster sauce or vegetarian "oyster" sauce
- ¼ cup rice-wine vinegar
- 3 tablespoons reduced-sodium soy sauce
- 2 teaspoons sugar
- 2 teaspoons toasted sesame oil
- 1/8 teaspoon crushed red pepper
- 2 tablespoons canola oil
- 2 medium carrots, cut into matchsticks
- 2 small red bell peppers, cut into matchsticks
1. Bring a large pot of water to a boil. Add spaghetti and edamame and cook, stirring occasionally, until the pasta is just tender, 8 to 10 minutes or according to package directions. Drain.
2. Meanwhile, whisk scallions, oyster sauce, vinegar, soy sauce, sugar, sesame oil and crushed red pepper in a small bowl until the sugar is dissolved.
3. Heat canola oil in a large nonstick skillet over high heat. Add carrots and bell peppers and cook, stirring often, until slightly softened, 3 to 4 minutes. Add the pasta and edamame. Cook, stirring occasionally, until the pasta is crispy in spots, 1 to 2 minutes. Add the sauce and stir to combine.
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Defining “Active Time” and “Total”
Testers in the EatingWell Test Kitchen keep track of the time needed for each recipe.
Active Time includes prep time (the time it takes to chop, dice, puree, mix, combine, etc. before cooking begins), but it also includes the time spent tending something on the stovetop, in the oven or on the grill—and getting it to the table. If you can’t walk away from it, we consider it active minutes.
Total includes both active and inactive minutes and indicates the entire amount of time required for each recipe, start to finish.
From www.eatingwell.com with permission.
© 2008 Eating Well Inc.
Photo by Ken Burris
EatingWell® is a registered trademark of EatingWell, Inc.
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