5:30 challenge: succotash

To make the meal

Crusty bread

Morgan Nathan and her husband Jack live in Marietta. They own their own business, buying and selling gold and silver coins and sterling silver. Nathan cooks dinner almost every day and told me she loves doing it.

“It’s really all about ensuring a healthy quality of life for my husband and me," she said. "Seventeen years ago Jack underwent double bypass [heart] surgery at a fairly young age. That helped us get serious about maintaining a healthy lifestyle.”

When Nathan sent in this recipe we discussed it as a side dish, but I’ve re-purposed it to be the colorful centerpiece for lunch or dinner that goes together in just minutes. The combination of beans, corn and edamame provides lots of protein.

Nathan makes her own mustard vinaigrette combining 1 tablespoon of Dijon mustard with a tablespoon of white wine vinegar and a cup of extra virgin olive oil, but you could use any store-bought vinaigrette you prefer. If you’ve got time for one more ingredient, add a little chopped sweet onion. Nathan also likes to season her succotash with lemon pepper to taste.

Frozen shelled edamame is becoming easier to locate these days. I frequently find it in the frozen food section of other grocery stories, but it’s always available at Trader Joe’s.

Unbelievably Healthy Succotash

Hands on: 5 minutes Total time: 5 minutes Serves: 4

1 (15-ounce) can low-sodium black beans, rinsed and drained

1 (12-ounce) can low-sodium corn niblets, rinsed and drained

1 (12-ounce) package frozen edamame, thawed, rinsed and drained

1 fresh tomato, diced

2 tablespoons mustard-based vinaigrette

In a large bowl, combine beans, corn, edamame, tomato and vinaigrette. Toss to combine and chill before serving.

Per serving: 333 calories (percent of calories from fat, 33), 22 grams protein, 37 grams carbohydrates, 12 grams fiber, 13 grams fat (2 grams saturated), no cholesterol, 341 milligrams sodium.