Okra and Tomatoes Greek Style image

Vitamins A, C, and K optimize your baby’s cell, brain, nervous system, bone, and muscle development, plus the vitamin C keeps you healthy.

SERVES 4; MAKES ABOUT 3 CUPS

OKRA is a nutritional powerhouse. When in season, fresh tender okra is delicious, but it’s often hard to find. One 10-ounce package of sliced frozen okra, cooked according to the label, can be substituted for the fresh okra. Add your favorite vegetables, such as zucchini, artichoke hearts, or green beans, along with the okra—the more vegetables the merrier. This dish keeps for three days refrigerated.

1 tablespoon olive oil

½ cup chopped onion

1 garlic clove, minced

1 teaspoon Italian seasoning or dried oregano

10 ounces okra, ends trimmed, cut into ½-inch slices

1 (14.5-ounce) can diced tomatoes (do not drain)

1 teaspoon sugar

Salt and freshly ground black pepper

• Heat the olive oil in a large saucepan over medium-high heat. Add the onion and sauté for 3 minutes, or until light golden brown.

• Add the remaining ingredients and bring to a boil, then lower the heat, cover, and simmer gently for 30 to 35 minutes, or until the okra is tender. Adjust the seasoning and serve.

Meal ideas

• Protein, such as meat, poultry, seafood, eggs, dairy, or plant-based (Panfried Chicken with Tzatziki, here)

• Reduced-fat milk or yogurt

• Fruit

Meal ideas and tips for diabetes

• Protein, such as meat, poultry, seafood, eggs, dairy, or plant-based (above)

• Whole grain or starch, 1 CARB

• Reduced-fat milk or unsweetened reduced-fat yogurt, 1 CARB

¾ cup okra and tomatoes: Calories: 81 cals; Protein: 2 g; Carbohydrates: 12 g; Fat: 4 g; Fiber: 4 g; Sodium: 10 mg; Vitamin A: 1,164 IU; Vitamin C: 29 mg; Vitamin K: 31 mcg; Manganese: 0.7 mg; 1 CARB