Easy Okra and Tomatoes Recipe

A Southern favorite and healthy alternative to fried okra, this stew can be a quick and easy side dish for baked or grilled chicken breasts, lean pork chops or fish. Look for okra pods that are bright green and no more than 4 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 *
1¼ pounds fresh okra cut in 2-inch pieces, or 1 (16-ounce) package frozen cut okra, thawed**

Directions

Before you begin: Wash your hands.

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

Cooking Notes

* Substitution option: reduced 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: American Dietetic Association Cooking Healthy Across America. New York:  John Wiley and Sons, 2005.