From: Eating Well October/November 2006
Stewing okra with onion and tomatoes is absolutely traditional all
through the South. Small amounts of meat are often added for seasoning.
Add corn to this, too, if you like, and serve it over rice, hot
cornbread or grits.
Nutrition Profile - - Diabetes appropriate | Low calorie | Low
carbohydrate | Low cholesterol | Low saturated fat | Low sodium |
Heart healthy | Healthy weight | High fiber | High potassium
Servings: 6
Serving Size: 3/4 cup each
Active Time: 25 min
Total Time: 1 hour 10 min
4 oz breakfast sausage, preferably spicy, casings removed if necessary
1 medium onion, chopped
1 lb okra, (about 5 cups), sliced
3 cups chopped tomatoes, (3-4 medium)
2/3 cup reduced-sodium tomato juice OR water
1/4 tsp salt
1/2 tsp crushed red pepper OR 1/2 minced jalapeno
1. Cook sausage in a large saucepan or Dutch oven over medium heat,
breaking it up as it cooks, until it is no longer pink, 2 to 3 minutes.
Add onion and cook, stirring frequently, until soft and translucent,
about 5 minutes.
2. Increase heat to high; add okra, tomatoes, tomato juice (or water),
salt and crushed red pepper (or jalapeno) and cook, stirring often,
until bubbling. Reduce heat to a gentle simmer and cook, stirring
occasionally, until the mixture is thick and the vegetables are
very tender, 35 to 45 minutes.
Servings: 6
Serving Size: 3/4 cup each
Nutrition per Serving:
88 Calories, 4g Fat, 1g Sat, 2g Mono, 7mg Cholesterol, 4g Protein,
11g Carbs, 4g Fiber, 200mg Sodium, 570mg Potassium
1 Carbohydrate Serving
Exchanges: 2 vegetable, 1/2 fat
Make Ahead Tip: Cover and refrigerate for up to 3 days.
0 comments:
Post a Comment