KFDA - NewsChannel 10 / Amarillo News, Weather, SportsSpicy okra

Spicy okra

Source: Heart Healthy Home Cooking - African American Style
http://www.nhlbi.nih.gov/health/public/heart/other/chdblack/cooking.pdf

2 10-ounce packages frozen, cut okra
1 tablespoon vegetable oil
1 medium onion, coarsely chopped
1 14½-ounce can of diced tomatoes
1 fresh jalapeño pepper (or habanero chile), pierced 3 times with a fork
½ teaspoon salt
¼ teaspoon black pepper

  1. Rinse okra in a colander under hot water.
  2. Heat oil in a 10-inch heavy skillet over moderately high heat. Saute onion for about 3 minutes. Add tomatoes (including juice) and chile, and boil. Stir the mixture for 8 minutes. Add okra and cook, gently stirring, until okra is tender, about 5 minutes.
  3. Stir in salt and pepper and discard the chile.

 

Yield: 10 servings
Serving size: ½ cup

Calories 99
Total Fat: 4 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 133 mg
Total Fiber: 5 g
Protein: 4 g
Carbohydrates: 15 g
Potassium: 563 mg

 

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