= Serves: 4
= Serving size: ½ cup
= Active time: 15 minutes
= Total time: 35 minutes
Okra is not well-known outside the southern United States. It’s wonderful though, especially when it is stewed slowly with ripe fresh tomatoes.
Ingredients
¾ cup peeled and chopped sweet onion (1 small, or ½ medium-size onion)
2 tablespoons olive oil
2 cups fresh okra, rinsed, trimmed, and sliced, or frozen okra
3 medium-size ripe tomatoes, chopped, or 1 can (14 ounces) whole peeled tomatoes with their juice
½ teaspoon salt
Freshly ground black pepper
STEP 1: In a saucepan or sauté pan with a close-fitting lid, sauté the onion in the olive oil over medium heat until softened, but not browned, about 5 minutes.
STEP 2: Reduce the heat to low and stir in the okra and tomatoes. Add the salt, cover and simmer for 15 minutes. Remove from heat and season with pepper to taste.
VARIATIONS:
• Add 1 teaspoon cayenne pepper.
• Add 1 cup cooked barley or cooked brown rice.
• Add ½ cup chopped fresh basil or ½ cup chopped fresh cilantro.
• Add 1 cup chickpeas.
GOES WELL WITH:
• Roasted meats
• Grilled fish
• Green salad and/or fresh fruit
Per serving: Calories 100, Calories from Fat 60, Total Fat 7g (11% DV), Saturated Fat 1g (5% DV), Trans Fat 0g, Cholesterol 0mg (0% DV), Sodium 300mg (12% DV), Carbohydrates 10g (3% DV), Dietary Fiber 3g (12% DV), Sugars 4g, Added Sugars: 0g, Protein 2g, Vitamin A 20%, Vitamin C 40%, Calcium 6%, Iron 4%.