Edamame and Me

1 1/4 cups uncooked bulgur or cracked wheat
2 cups boiling water
1/4 cup commercial pesto
3 tablespoons fresh lemon juice
2 cups cherry tomatoes, halved
3/4 cup (3 ounces) crumbled feta cheese
1/3 cup thinly sliced green onions
2 tablespoons minced fresh parsley
1/4 teaspoon freshly ground black pepper
2 cups edamame
4 (7-inch) pitas, cut in half

1. Combine the bulgur and boiling water in a large bowl. Cover and let stand 30 minutes. Drain.
2. Combine pesto and lemon juice; stir with a whisk.
3. Combine bulgur, pesto mixture, tomatoes, feta cheese, onions, parsley, black pepper and edamame in a large bowl. Toss gently to combine. Serve with pita halves. Serves 4.

By the Soy Council, "This and That," February 2006.

Per serving: 570 calories, 16g fat, 856mg sodium.

4 (4-ounce) skinless, boneless chicken breast halves
1/2 teaspoon salt
1/4 teaspoon black pepper
2 teaspoons butter
3/4 cup chopped green onions
1/2 cup diced carrot
1/2 cup diced ham
2 garlic cloves, minced
1 cup fat-free, low-sodium chicken broth
1/2 cup Chardonnay or other dry white wine
1 cup edamame
2/3 cup whipping cream
3 cups hot cooked orzo (about 1 1/2 cups uncooked)
1/4 cup chopped fresh parsley

1. Sprinkle chicken with salt and pepper. Melt butter in a large nonstick skillet over medium-high heat. Add chicken and cook for 3 minutes on each side or until browned. Remove chicken from pan.
2. Add onions, carrot, ham and garlic to pan and sauté 4 minutes or until lightly browned. Stir in broth and wine, scraping pan to loosen browned bits.
3. Return chicken to pan and bring to a boil. Add edamame. Cover, reduce heat and simmer 10 minutes or until chicken is done.
4. Remove chicken from pan with a slotted spoon. Keep warm. Add whipping cream and cook, uncovered, over medium heat for 8 minutes.
5. Spoon 3/4 cup orzo onto each of 4 plates. Top orzo with 1 chicken breast half, 1/3 cup sauce, and 1 tablespoon parsley. Serves 4.

By the Soy Council, "This and That," February 2006.

Per serving: 527 calories, 14g fat, 726mg sodium.

1/4 cup hoisin sauce
1/2 teaspoon hot chile paste
1 tablespoon Chinese black vinegar or balsamic vinegar
1 teaspoon soy sauce
1 teaspoon roasted sesame oil, divided
2 teaspoons peanut oil, divided
1 cup shiitake mushrooms, stemmed and sliced
1 clove garlic, minced
1/8 teaspoon salt
Freshly ground black pepper
3 cups cooked edamame
4 (6-ounce) cod, halibut or salmon filets

1. Combine hoisin sauce, chile paste, vinegar and soy sauce in a bowl. Add 1/2 teaspoon of the sesame oil. Set aside.
2. Heat the remaining 1/2 teaspoon of sesame oil and 1 teaspoon of the peanut oil in a nonstick skillet over medium heat. Add mushrooms and sauté for 2 minutes. Add garlic, salt and pepper and sauté 30 seconds. Add edamame. Cook 2 minutes to heat through.
3. Heat the remaining 1 teaspoon of peanut oil in a large nonstick skillet over medium-high heat. Dredge the fish filets in the hoisin sauce mixture to coat. Sear filets, 2 to 3 minutes per side. Divide the edamame onto four plates. Top each with a fish filet. Serves 4

By the Soy Council, "This and That," February 2006.

Per serving: 420 calories, 10g fat, 586mg sodium.

Shrimp:
1 pound large shrimp, peeled and butterflied
2 tablespoons Cajun or Old Bay seasoning
1 tablespoon olive oil

Salsa:
2 mangos, peeled and diced
1 red bell pepper, chopped
1/2 cup chopped green onion
1 cup edamame, cooked and cooled
1/4 cup chopped cilantro, optional
2 tablespoons lime juice
2 teaspoons olive oil
1/4 teaspoon salt

1. To prepare shrimp, toss shrimp with seasoning. Heat oil in a heavy skillet over medium-high heat. Add shrimp and sauté for 7 minutes or until shrimp are browned and done.
2. To prepare salsa, combine all ingredients and toss well. Serve shrimp with salsa.

By the Soy Council, "This and That," February 2006.

Serves 4. Per serving: 333 calories, 11g fat, 435mg sodium

1/2 heaping teaspoon Dijon mustard
2 tablespoons wine vinegar or balsamic vinegar
1/2 cup extra virgin olive oil
1 teaspoon grated fresh ginger
1/2 teaspoon salt
1/2 teaspoon brown sugar
1/2 teaspoon pepper
4 navel oranges, peeled and sectioned
12 ounces shelled cooked edamame
1/2 cup walnut halves, toasted

Prepare a vinaigrette by combining mustard, vinegar, olive oil, ginger, salt, sugar and pepper. Whisk together until emulsified. Combine orange sections, edamame and walnuts. Toss with vinaigrette. Serves 8.

By the Soy Council, "This and That," February 2006.

Per serving: 223 calories, 4g fat, 238mg sodium.

2 tablespoons extra virgin olive oil, divided
1 garlic clove, minced
1/2 teaspoon kosher salt
6 (6-inch) pitas, split in half horizontally and cut into triangles
1 1/2 cups edamame
1/2 teaspoon salt
1/2 teaspoon ground cumin
2 garlic cloves, peeled
1/2 cup parsley leaves
3 tablespoons tahini
3 tablespoon water
3 tablespoon fresh lemon juice

1. Preheat oven to 350F.
2. In a medium bowl, add 1 tablespoon of the olive oil, minced garlic and salt. Mix well. Add pita triangles and toss well. Arrange pita triangles in a single layer on a baking sheet. Bake for 15 minutes or until crisp. Cool completely on wire rack.
3. Cook edamame according to package instructions, omitting salt. Place remaining 1 tablespoon of oil, salt, cumin, and garlic cloves in a food processor. Pulse 2 to 3 times or until garlic is coarsely chopped. Add edamame, parsley, tahini, water and lemon juice. Process 1 minute or until smooth. Spoon mixture into serving bowl. Serve with pita crisps. Serves 8.

By the Soy Council, "This and That," February 2006.

Per serving: 220 calories, 7g fat, 417mg sodium.