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Okra Stew Recipe

Recipe by Mary Etta Moorachian, PhD, RD, CFCS

Okra Stew (300)

A Southern favorite and healthy alternative to fried okra, this okra stew can be a quick and easy side dish for baked or grilled chicken breasts, lean pork chops, or fish — and, perhaps, a new-to-you way to fit vegetables in. Look for okra pods that are bright green and no more than four inches long. Cooking okra with tomatoes keeps okra firm for the palate. 

Ingredients

1 tablespoon extra-virgin olive oil
1 large onion, chopped
2 cloves garlic, minced
1 14½-ounce can stewed tomatoes *
1 1/4 pounds fresh okra cut in 2-inch pieces, or 1 16-ounce package frozen cut okra, thawed**

Directions

  1. Heat the oil in a medium-size saucepan over low heat. Cook the onion and the garlic 3 minutes or until soft.
  2. Add the tomatoes; bring to a boil. Add the okra and cook, covered, 10 minutes.
  3. Uncover and simmer for 20 minutes or until the okra is tender.

Notes

* Substitution option: reduce sodium stewed tomatoes.

**  If using frozen okra, reduce simmering time to 15 minutes.

Nutrition Information

Serves 6

Calories: 60
Calories from fat: 45; Total fat: 5g; Saturated fat: 0.5g; Trans fat: 0g
Cholesterol: 0mg; Sodium 150mg; Total carbohydrate: 5g; Dietary fiber: 1g; Sugars: 3g; Protein 1g

Credit

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