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Live Right, Live Well

Honey-glazed Carrots and Edamame

These sweet-and-salty, protein-packed veggies make a satisfying heart-healthy snack or side dish.

For a twist on traditional peas and carrots, try this heart-healthy version with edamame. Also known as green sweet soybeans, edamame are rich in soy protein, which can help lower cholesterol. An added bonus: Eating more vegetables is one of the DASH (Dietary Approaches to Stop Hypertension) steps for lowering high blood pressure. You can find edamame in the freezer case or produce department. For easy honey removal, spray cups and spoons with cooking spray before measuring.

Makes 6 servings (3/4 cup each)

Ingredients
1 pound whole carrots, peeled and sliced into 1/2-inch diagonal coins
1/3 cup and 2 tablespoons honey
2 teaspoons lemon juice
1/3 cup water
1 1/2 tablespoons butter*, divided
1 bag (12 ounces) frozen, shelled edamame
1/8 teaspoon salt

*Use margarine for a vegetarian dish.

Directions
1. Heat a large 12-inch skillet (coated with cooking spray) over medium heat.

2. In a small bowl, whisk together 1/3 cup honey, lemon juice and water.

3. Add carrots to the skillet, then pour honey mixture over all and place 1 tablespoon butter in center of vegetables.

4. Cover and cook for 9 to 11 minutes, stirring occasionally, until carrots are crisp and tender. Mixture will be boiling.

5. Stir in frozen edamame, cover and cook for 1 to 2 minutes, just so edamame are hot.

6. Remove vegetables with slotted spoon to another dish; cover to keep them warm.

7. Increase heat to medium-high and whisk in remaining 1/2 tablespoon butter and 2 tablespoons honey. Cook uncovered for 3 to 5 minutes, until mixture is slightly reduced and syrupy.

8. Return vegetables to skillet and cook for an additional 2 minutes, until vegetables are hot and coated with glaze. Sprinkle with salt and serve immediately.

Nutrition information (per serving)
200 calories
8 g protein
33 g carbohydrate
6 g fat (2 g saturated)
8 mg cholesterol
123 mg sodium
495 mg potassium
62 mg calcium
1.7 mg iron
11,966 IU vitamin A
11 mg vitamin C
5 g fiber

 

 


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