Napier, Kristine, MPH, RD, Editor, American Dietetic Association Cooking Healthy Across America. Add sausage and onion cook stirring frequently until sausage is. Nutrition InformationĬalories: 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 Heat large skillet over medium-high heat for 3 minutes. ** If using frozen okra, reduce simmering time to 15 minutes.
Reduce the heat to medium-low and cover the pot. Add in the okra, diced tomatoes, and all of the seasonings. * Substitution option: reduce sodium stewed tomatoes. Add the onions to the pan and saute for 3-4 minutes until fragrant.
Uncover and simmer for 20 minutes or until the okra is tender. Add the okra and cook, covered, 10 minutes. 1 teaspoon vegetable oil ½ cup chopped onion 4 cups okra pods, trimmed (about 1 pound) ½ cup water ½ teaspoon sugar ½ teaspoon salt ¼ teaspoon black pepper 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained Directions Step 1 Heat oil in a medium saucepan over medium heat. Cook the onion and the garlic 3 minutes or until soft. In a heavy bottomed saute pan over medium-high heat, add the bacon. Mix in the corn, and simmer for another 10 minutes. Pour in the tomatoes, and simmer over medium heat for 20 minutes. Be careful, as this tends to brown quickly. Fry until tender and browned, stirring constantly. Cook and stir to release some of the juices, then add the onion and okra. Heat the oil in a medium-size saucepan over low heat. Place bacon in a large skillet over medium-high heat. Ingredientsġ 1/4 pounds fresh okra cut in 2-inch pieces, or 1 16-ounce package frozen cut okra, thawed** Directions Cooking okra with tomatoes keeps okra firm for the palate. Cover and cook over low heat for about 1 hour. Add the frozen or fresh okra, tomatoes and spices and stir well. Add okra to pan all at once, shake pan or stir gently to mix with onion, and immediately add vinegar and 1/4 cup water. Then, place 3 confit tomatoes on the rice cake, place 1 fried okra on top, dust with. While onion cooks, remove caps and cut okra crosswise into 1-inch pieces. Assembly: Use a 4-inch biscuit cutter to mold cup rice into a rice cake. fresh okra, halved lengthwise Kosher salt 1-1/2 cups corn kernels (from 2 large ears) 2 lb. Add the green peppers and onions and saute for about 2 minutes. In a large skillet with a tight-fitting cover, heat 2 tablespoons of olive oil over medium heat. Look for okra pods that are bright green and no more than four inches long. vegetable oil, plus more for brushing 8 oz. Kai_Wong/iStock/Getty Images Plus/Getty ImagesĪ 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 - and, perhaps, a new-to-you way to fit vegetables in.
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