Nutrition Information

Okra, Stewed

by Pierre S. Aoukar, MD
Posted: March 17

Servings: 4

INGREDIENTS:

2 pounds fresh okra (small and tender)
4 large tomatoes, 1 can plum tomatoes, diced
1 jalapeno, deseeded and deveined, julienned
5 cloves fresh garlic, thinly sliced
2 Tb extra virgin olive oil
sea salt to taste

1 recipe Rice Pilaf
fresh pita

DIRECTIONS:

Wash the okra and cut off the stems in a circular pattern. Leave the okra whole. In a large sauce pan, add oil and whole garlic cloves. Sauté until garlic is lightly browned. Add okra, jalapeno, and a sprinkle of salt. Cover and cook under medium heat, stirring occasionally. When the okra is wilted and browned (about 20 minutes), add the tomatoes. Cover and cook for an additional 20 minutes or so, until tomatoes have broken down. Season for salt and pepper. Enjoy warm or cold, with rice pilaf or fresh, hot pita.

HINT: If you find okra slimy, you can do the following. In a 300˚F oven, baked the okra on sheet pans until they are very lightly browned and have a dry consistency. Use as you would in the above recipe. Traditionally, okra was deep-fried before using in recipes. This is an unnecessary step that adds time and fat.

Reference:
Stewed Okra, Excerpt from the book: Everything Good For The Heart: The A to Z Guide, Aoukar PS and Karamanoukian HL. Magalhaes Scientific Press