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The Secret of Edamame

Soy snack is a yummy - and healthy - handful

Avocado-Edamame Salsa

Journal as: 1/2 cup vegetables with 1 tsp fat + 1/4 cup starch foods and legumes with fat
OR 1 side salad mixed

If your guests or family members don't care for olives, leave them out. This salsa is great with reduced-fat tortilla chips and as a garnish for quesadillas or burritos.

1 cup frozen petite corn kernels, thawed
2.25-ounce can sliced ripe olives, drained
1/2 red bell pepper, finely chopped
1/3 cup sweet onion, finely chopped
2 teaspoons minced garlic
1/4 cup prepared light vinaigrette salad dressing
1/2 teaspoon black pepper (optional)
1 avocado, diced
2/3 cup shelled edamame, thawed
Pepper to taste, if desired

  • Add corn, olives, bell pepper, onion, and garlic to a medium bowl.
  • Pour light dressing into the corn mixture and toss to blend. Add pepper to taste, if desired. Cover and chill in the refrigerator all day or overnight.
  • Right before serving, add the diced avocado and edamame into the corn mixture and stir.

Yield: Four 1/2-cup servings

Per serving: 190 calories, 6.5 g protein, 19.5 g carbohydrate, 12 g fat, 1.9 g saturated fat, 6.6 g monounsaturated fat, 3 g polyunsaturated fat, 1 mg cholesterol, 5 g fiber, 254 mg sodium. Calories from fat: 52%.

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Reviewed on September 15, 2004

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