Recipes: Orange-Edamame-Tofu Stir Fry

ORANGE-EDAMAME-TOFU STIR FRY

Serves 4.

Note: From "The Woman's Day Everyday Cookbook," by the editors of Woman's Day.

• 3/4 c. water

• 1 tsp. freshly grated orange zest

• 1/4 c. freshly squeezed orange juice

• 2 tbsp. soy sauce

• 1/4 tsp. crushed red pepper flakes

• 2 tsp. canola oil, divided

• 1 (14-oz.) pkg. extra-firm tofu, patted dry and cut into 1-in. cubes

• 2 tsp. freshly minced garlic

• 2 tsp. freshly minced peeled ginger root

• 2 medium red bell peppers, cored, seeded and sliced

• 1 c. (about 5 oz.) frozen shelled edamame

• 1 (31/2 -oz.) pkg. sliced shiitake mushrooms

• 1/2 c. sliced green onions

• Toasted sesame seeds for garnish, optional

In a small bowl, mix together 3/4 cup water, orange zest, orange juice, soy sauce, cornstarch and crushed red pepper, and reserve.

Heat 1 teaspoon canola oil in a large nonstick skillet over high heat. Add tofu and cook 5 minutes, turning often, until golden. Add garlic and ginger. Reduce heat to medium and cook 30 seconds. Remove.

Heat remaining 1 teaspoon canola oil in skillet. Add asparagus, peppers, edamame and mushrooms and cook, stirring often, for 5 minutes. Add orange juice mixture and bring to a boil. Stir in tofu and green onions and toss to coat. Sprinkle with toasted sesame seeds, if desired and serve immediately over brown rice.

Nutrition information per serving:

Calories230Fat11 gSodium470 mg

Protein19 gCholesterol0 mgDietary fiber7 g

Diabetic exchanges per serving: 1 vegetable, 1 bread/starch, 2 medium-fat meat.

EDAMAME-GREEN BEAN-CHICKPEA SALAD

Serves 8 to 10.

Note: To toast cumin seeds, cook in a dry, heavy skillet over moderate heat, stirring, until they are fragrant, about 3 to 5 minutes. From "Gourmet Today" edited by Ruth Reichl.

• Salt

• 12 oz. (about 21/2 c.) frozen shelled edamame

• 1 (19-oz.) can chickpeas, rinsed and drained

• 1 large garlic clove

• 1 c. loosely packed fresh cilantro leaves

• 3 tbsp. freshly squeezed lemon juice

• 6 tbsp. extra-virgin olive oil

• 1/2 tsp. cumin seeds, toasted (see Note)

• 1/8 tsp. ground cayenne

• 2 lemons, cut into wedges

Cook green beans in a large pot of salted boiling water, uncovered, until crisp-tender, about 6 to 8 minutes. With a wire skimmer or a slotted spoon, immediately transfer beans to a large bowl of ice water. When beans are cool, transfer with a slotted spoon to paper towels to drain.

Return water to a boil and cook edamame until crisp-tender, about 5 to 6 minutes. Drain and transfer edamame to a bowl of ice water. When edamame are cool, drain and transfer to paper towels to dry.

Pat green beans dry and transfer to a large bowl. Pat edamame dry and add to green beans. Stir in chickpeas.

Mince garlic. Using the side of a large, heavy knife, mash garlic and 1/2 teaspoon salt into a paste. Transfer garlic paste to a blender. Add cilantro leaves, serrano chile, lemon juice, olive oil, cumin seeds and cayenne and blend, scraping down sides occasionally, until smooth. Add dressing to beans, season with salt and toss to combine. Let stand at room temperature for one hour to allow flavors to blend. Serve with lemon wedges.

Nutrition information per each of 10 servings:

Carbohydrates18 gSaturated fat1 gCalcium65 mg

Protein8 gCholesterol0 mgDietary fiber6 g

Diabetic exchanges per serving: 1 vegetable, 1 bread/starch, 1/2 medium-fat meat, 1 1/2 fat.

CLASSIC RICE PILAF WITH EDAMAME

Serves 4 to 6.

• 1/2 c. vermicelli noodles

• 6 tbsp. (3/4 stick) unsalted butter

• 1 c. jasmine rice

• 1 tsp. salt

• 1/2 tsp. freshly ground black pepper

• 1/4 c. chopped fresh dill

• 1 3/4 c. vegetable broth

• 1/4 c. water

Directions

Preheat oven to 350 degrees. Arrange vermicelli on a heavy baking sheet and bake until golden brown, stirring occasionally, about 5 minutes. Remove from oven.

Nutrition information per each of 6 servings:

Calories300Fat14 gSodium675 mg

Carbohydrates36 gSaturated fat8 gCalcium46 mg

Protein8 gCholesterol31 mgDietary fiber3 g

iabetic exchanges per serving: 2 1/2 bread/starch, 3 fat.

Serves 4.

"Serve this soupy dish over plenty of rice or another steamed grain," writes author Jack Bishop in "A Year in a Vegetarian Kitchen." He also suggests spooning it over mashed potatoes.

• 2 tbsp. canola oil

• 2 medium onions, halved and thinly sliced

• 2 medium garlic cloves, minced

• 12 oz. (about 21/2 c.) frozen shelled edamame

• 2 tbsp. soy sauce

• Freshly ground black pepper

• 2 tsp. toasted sesame oil

Directions

Stir in spinach and cook just until it starts to wilt, about 1 minute. Add frozen edamame, cover and cook until spinach is tender and edamame are heated through, about 4 minutes.

Remove cover and add soy sauce and pepper to taste. Simmer to blend flavors, about 2 minutes. Drizzle sesame oil over mixture and serve.

Nutrition information per serving:

Calories245Fat14 gSodium554 mg

Carbohydrates20 gSaturated fat1 gCalcium260 mg

Diabetic exchanges per serving: 1 vegetable, 1 bread/starch, 1 1/2 medium-fat meat, 1 1/2 fat.

ORZO, EDAMAME AND SHRIMP SAUTÉ

Serves 4.

Note: Orzo is tiny, rice-shaped pasta. Defrost frozen edamame by running under cool water in a sieve. From "Vegetable Love," by Barbara Kafka.

• 2 c. orzo (see Note)

• 1 lb. shelled and deveined medium shrimp

• 4 green onions, trimmed and very finely chopped

• 10 oz. (about 2 c.) frozen shelled edamame

• 1 c. loosely packed chopped cilantro

• 2 tbsp. soy sauce, preferably tamari

Directions

In a large saucepan of boiling salted water, cook orzo until al dente (tender but firm), about 5 minutes. Drain and rinse under cold water. Drain well.

Heat oil in a large skillet over medium-high heat. Add shrimp and green onions and toss until shrimp turn uniformly pink, about 2 minutes. Add edamame, cooked orzo and cilantro and toss until edamame are warmed through. Add soy sauce, scraping bottom of pan. Remove pan from heat, add ginger and mix well. Orzo should be creamy; if not, add 1 to 2 tablespoons water and toss again. Serve hot.

Nutrition information per serving:

Calories600Fat20 gSodium1,550 mg

Protein38 gCholesterol175 mgDietary fiber8 g

Diabetic exchanges per serving: 1 vegetable, 4 bread/starch, 3 lean meat, 2 fat.

EDAMAME SPREAD

Makes 1 cup.

Note: From "Come One, Come All: Easy Entertaining With Seasonal Menus," by Taste editor Lee Svitak Dean.

• 1/2 c. or more cream or milk

• 2 tbsp. freshly squeezed lemon juice

• Salt and freshly ground white pepper

Directions

In a blender or food processor, combine edamame with cream (or milk) and purée until smooth (add additional cream or milk to desired consistency). Transfer purée to a medium bowl, stir in lemon juice and add salt and pepper to taste. Serve with crackers or crostini.

Calories64Fat4 gSodium8 mg

Carbohydrates4 gSaturated fat1 gCalcium39 mg

Protein4 gCholesterol6 mgDietary fiber2 g

Diabetic exchanges per serving: 1 vegetable, 1 fat.

WARM EDAMAME WITH SEVEN-SPICE POWDER

Note: To toast sesame seeds, place in a small, dry skillet over medium heat, stirring occasionally, until they become fragrant. Nori (dried seaweed), Korean chile powder and sansho (which is made from ground berries of the prickly ash tree) are available in the Asian food aisles of most supermarkets. To prepare using whole pods, use 4 cups whole frozen edamame. Adapted from "Cooking in the Moment" by Andrea Reusing.

• 1 tbsp. white sesame seeds, toasted

• 1 tbsp. black sesame seeds, toasted

• 2 tbsp. plus 1 tsp. fine Korean chile powder, or finely ground flakes from a semi-hot dried chile, such as ancho (see Note)

• 21/2 tsp. poppy seeds

• 11/2 tsp. kosher salt

• 1/4 sheet nori, finely chopped (see Note)

• Grated zest of 1 small orange

• 10 oz. (about 2 c.) frozen shelled edamame

• Flaky sea salt, such as Maldon

In a small bowl, combine white sesame seeds, black sesame seeds, Korean chile powder (or finely ground chile flakes), poppy seeds, sansho powder (optional), kosher salt, nori and orange zest and reserve.