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Celiac Disease Nutrition Guide, 3rd Ed. (Single Copy)

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Central Plains Succotash Recipe

Recipe by Roberta L. Duyff, MS, RD, FADA, CFCS

Shelled Edamame Sucotach (300)Succotash is a traditional American dish, made from corn and beans — local mainstays of the Native American diet. Its Narragansett Indian name, msickquatash, means "boiled whole kernels of corn." This updated version, served either as a side salad or center plate in a meatless meal, is prepared with edamame and corn, which provide complete protein, with all the essential amino acids (building blocks of protein) your body needs.

Ingredients

2 tablespoons balsamic vinegar
2 tablespoons cider vinegar
1 tablespoon brown sugar
½ teaspoon ground cumin
½ teaspoon onion powder
1 clove garlic, minced
1½ cups cooked edamame (shelled fresh or frozen soybeans) *
1½ cups cooked fresh corn kernels, or drained canned corn, or frozen
½ cup chopped red bell pepper
1/3 cup chopped cilantro

Directions

  1. Combine the balsamic and cider vinegars, brown sugar, cumin, onion powder, and garlic in a 1-to-1½-quart saucepan. Heat over medium heat about 3 minutes, or until the sugar dissolves. Remove from heat.
  2. Place the edamame, corn and red bell pepper in a medium-size bowl. Pour the vinegar mixture over the vegetables. Stir to mix.
  3. Cover and refrigerate 1 to 4 hours, or until chilled, stirring once.
  4. Stir in the cilantro just before serving. Serve chilled.

Cooking Note

* Substitute frozen or canned baby lima or cannellini beans if edamame is unavailable. To reduce sodium in canned beans, rinse and drain first.

Nutrition Info

Serves 4

Calories: 130; Calories from fat: 30
Total fat: 3g; Saturated fat: 0g; Trans fat: 0g
Cholesterol: 0mg; Sodium 10mg
Total carbohydrates: 22g; Dietary fiber: 4g; Sugars: 10g; Protein 7g

Credit

Napier, Kristine, MPH, RD, Editor, American Dietetic Association Cooking Healthy Across America. New York: John Wiley and Sons, 2005