Recipe of the Month April 2016

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Edamame & Salmon Stir-Fry with Miso Butter 

http://www.eatingwell.com/recipes/edamame_salmon_stir_fry_miso_butter.html

From EatingWell:  July/August 2015

One bite of this healthy stir-fry recipe and you’ll start thinking about what else you can stir miso butter into. Spread the miso butter on roast chicken or toss it with steamed vegetables. Serve with rice noodles or brown rice.

4 servings | Active Time: 30 minutes | Total Time: 30 minutes

 

Ingredients

  • 3 tablespoons white miso (see Tips)
  • 2 tablespoons unsalted butter, melted
  • 1 tablespoon water
  • 2 tablespoons extra-virgin olive oil, divided
  • 1 pound salmon (see Tips), skinned and cut into 1-inch pieces
  • 1 cup sliced shallots (about 3 medium)
  • 1 medium zucchini, halved lengthwise and sliced
  • 8 ounces frozen shelled edamame (about 1 1/2 cups), thawed
  • 1/4 cup chopped fresh basil

 

Preparation

1      Whisk miso, butter and water in a small bowl.

2      Heat 1 tablespoon oil in a 14-inch flat-bottomed wok or large cast-iron skillet over medium-high heat until very hot but not smoking. Add salmon and cook, stirring gently, until almost cooked through, about 3 minutes. Transfer to a plate.

3      Add the remaining 1 tablespoon oil, shallots, zucchini and edamame to the pan; cook, stirring, until the vegetables are almost tender, 3 to 4 minutes. Stir in the miso sauce until well coated. Gently stir in the salmon and basil.

 

Nutrition

Per serving : 380 Calories; 21 g Fat; 6 g Sat; 9 g Mono; 68 mg Cholesterol; 17 g Carbohydrates; 32 g Protein; 4 g Fiber; 550 mg Sodium; 964 mg Potassium

1 Carbohydrate Serving

Exchanges: 1/2 starch, 1 1/2 vegetable, 3 1/2 lean meat, 2 1/2 fat

 

Tips & Notes

  • Miso is a fermented soybean paste that adds flavor to dishes like soups and sauces. It is available in different colors; in general, the lighter the color, the more mild the flavor. Look for miso alongside the refrigerated tofu. It keeps in the refrigerator for at least a year.
  • While all types of wild salmon are still considered “best choice” or “good alternative” for the environment, according to Seafood Watch, several types of farmed salmon are now on the “best” or “good” lists. When choosing farmed salmon, look for fish that’s labeled land- or tank-based, which means it’s raised in recirculating aquaculture systems that protect the surrounding environment and wild fish populations. For the most up-to-date information about choosing sustainable seafood, download the Seafood Watch app or go to seafoodwatch.org.