Sweet Potato Barley Salad

Prep: 20 minutesCook: 20 minutesMicrowave: 5 minutes
ingredients

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• 
  
• 1 cup regular (not quick-cooking) barley
• 1 cup frozen sweet soybeans (edamame)
• 1 large sweet potato
• 1/3 cup olive oil
• 1/4 cup balsamic vineger
• 1 tsp. garlic salt
• 1 cup fresh baby spinach
• 1 cup golden raisins
• 2 medium carrots, shredded
• 1/2 cup thin red onion wedges

directions

1. Rinse barley in sieve under running water until water runs clear. In medium saucepan bring barley and 3 cups water to boiling; reduce heat. Simmer, uncovered, for 20 to 25 minutes or until tender; drain. Rinse cooked barley in a colander under cold running water until cooled; drain well.

2. Meanwhile, prepare soybeans according to package directions. Scrub sweet potato and pierce several times with fork. Wrap in paper towel. Microwave 5 minutes or until soft when gently pressed. When cool enough to handle, remove skin and dice potato. Makes 8 side-dish servings.

3. For dressing, in small bowl whisk to combine olive oil, vinegar, garlic salt, and black pepper to taste. On serving plates arrange barley, sweet potato, edamame, spinach, raisins, carrots, and onion. Pass dressing

nutrition facts

• Calories276,
• Total Fat (g)10,
• Saturated Fat (g)1,
• Monounsaturated Fat (g)7,
• Polyunsaturated Fat (g)1,
• Sodium (mg)159,
• Carbohydrate (g)43,
• Total Sugar (g)16,
• Fiber (g)7,
• Protein (g)6,
• Vitamin C (DV%)10,
• Calcium (DV%)5,
• Iron (DV%)12,
• Percent Daily Values are based on a 2,000 calorie diet

http://www.bhg.com/recipes/

Sweet and Spicy Edamame-Beef Stir-Fry

Prep: 20 minutes
Cook: 10 minutes

ingredients

• 4 tsp. canola oil
• 2 tsp. finely chopped fresh ginger
• 3 cups packaged fresh cut-up stir-fry vegetables
• 8 oz. beef sirloin steak trimmed of fat and cut in very thin bite-size strips
• 1 cup frozen shelled sweet soybeans (edamame)
• 3 Tbsp. hoisin sauce
• 2 Tbsp. rice vinegar
• 1 tsp. red chili paste
• 1 8.8-oz. pouch cooked whole grain brown rice

directions

1. In nonstick wok or skillet heat half of oil over medium-high heat. Cook and stir ginger 15 seconds. Add vegetables. Cook and stir 4 minutes or until crisp-tender. Remove vegetables.

2. Add remaining oil to wok. Cook and stir beef and edamame 2 minutes or until beef is browned. Return vegetables to wok. In bowl combine hoisin, vinegar, and chili paste. Add to beef mixture, tossing to coat. Heat through.

3. Meanwhile, heat rice according to package directions. Serve beef over rice. Makes 4 servings.

nutrition facts

• Calories330,
• Total Fat (g)12,
• Saturated Fat (g)2,
• Monounsaturated Fat (g)4,
• Polyunsaturated Fat (g)2,
• Cholesterol (mg)24,
• Sodium (mg)272,
• Carbohydrate (g)34,
• Total Sugar (g)7,
• Fiber (g)5,
• Protein (g)22,
• Vitamin C (DV%)57,
• Calcium (DV%)10,
• Iron (DV%)18,
• Percent Daily Values are based on a 2,000 calorie diet

Tri-Color Vegetable Saute

INGREDIENTS:

1 Tbsp. olive oil

1 large onion, diced

2 cloves garlic, minced

1 cup frozen edamame, shelled

2 cups corn kernels, frozen or fresh

1 pint grape tomatoes, halved

3 Tbsp. finely chopped sun-dried tomatoes

1/3 cup lightly packed fresh basil leaves, cut in ribbons

1 Tbsp fresh lime juice

DIRECTIONS:

Heat oil in large skilled over medium-high heat. Add onion and cook until softened, about 3 minutes. Add the garlic adn cook 30 seconds more. Add teh edamame. Cook, stirring occasionally, until warmed through, about 3 minutes. Add the corn and cook until warmed through, another 3 minutes. Stir in grape tomatoes and sun-dried tomatoes and cook for 5 minutes more, until tomatoes are softened but still retain their shape. Stir in basil and lime juice. Season with salt and pepper.

makes 4 servings. Each serving 176 Cal, 6 g fat, 0 mg chol, 209 mg sodium, 29 g carbs, 5 g fiber, 7 g protein.