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Parmesan Garlic Edamame

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When I get a snack attack—watch out. Anything is fair game when I get ravenous and usually I reach for unhealthy no-fuss convenience foods to satisfy my screaming cravings.  Thankfully, goods like cookies, chocolate, and high-calorie crackers don’t frequent my shopping basket.. Oh-kay.  Cheese-Its.  The Cheddar Jack kind assault me about every week. But, my excuse is that the blasted box is on the same aisle as the healthier cracker options- and the box is practically stuck to my shoe like a lonely piece of toilet paper..and then drug through the grocery store for the remainder of my trip.. I am only obligated to purchase.  You know, like the phrase ‘You break it, you buy it..‘   Besides, my love affair with carbs must be enthused.

Not buying my claim to misfortune, huh?  Fine.

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Rather than plunging my hand into the red box of powdered cheesiness, what I really need to do is fuel my hungry belly with a healthy snack. But, I need something that is as appealing as the goodness of Mr. Jack junk food, and just as convenient. All the better if it includes a fruit or vegetable.  Stepping outside of my usual Honeycrisp and natural peanut butter or Greek yogurt and blueberries- I often welcome the buttery, nutty flavor and wonderfully crisp texture of edamame (eh-dah-MAH-meh).  These puppies are about as addictive as peanuts-but with far less fat, suh-weet.  Plus- can I mention something else, real quick?  Eating edamame and other soyfoods may help to preserve skin-firming collagen because it is rich in isoflavones- HOLLLA.  Thirty is rapidly approaching these days, so there is nothing wrong with keeping up with my skin care regimen.

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Soybeans contain more calories than your typical green veggie, mainly due to their abundant mono- and polyunsaturated heart-healthy fats.  They also pack in satiating protein and are a great source of fiber- making an opportune snack to satisfy.

Edamame (green soybeans)
(1 cup serving in shell)
90 calories
3 grams fat (1 gram saturated)
8 grams protein
4 grams fiber
400 milligrams potassium

Oh, and check out that potassium level- hows that for a banana?

Parmesan Garlic Edamame

1 (16 oz) pkg frozen edamame in shell
2 tablespoons extra-virgin olive oil
3 cloves garlic, minced
2 tablespoons Italian-seasoned bread crumbs
2 tabnlespoons grated Parmesan cheese
1/4 teaspoon coarse sea salt

Steam edamame in microwave until slightly warm and not frozen. (You can do this one of 2 ways – I have a microwave steamer that I use, or even easier is throwing the edamame in a ziploc bag with about a tablespoon of water, sealing it, leaving a small opening for steam, and heating it on high for 2 minutes) Drain and set aside.

Heat a medium sized skillet over medium high heat. Add edamame and toss for a few seconds. Add garlic and oil and saute for a minute or two, stirring constantly, careful not to burn the garlic.

Add breadcrumbs, Parmesan, and salt and toss until well coated. Serve immediately.

Nutrition Information
Serves 4 (about 1 cups each)
Calories: 147
Fat: 8 g
Carbohydrate: 12 g
Fiber: 5
Protein: 8 g


  1. The Dunaways says:


  2. John Conner says:

    It's great nice job I love this Blog nice people nice posts and nice sharings
    keep working and sharing

  3. Tried these for dinner last night and they were very good. Thanks for the idea!

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