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Okra with Tomatoes

3 Reviews
100% would make this recipe again

Okra, also known as "lady's fingers", is cultivated in the tropical and subtropical regions of the world. Nowadays, it can be found all year-round in ethnic groceries, and even supermarkets, either fresh or frozen.

Preparation : 10 min Cooking : 15 min
80 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Diabetes-friendly
  • Artery-healthy
  • Heart-healthy

Ingredients

4 tsp olive oil 20 mL
1 onions, coarsely chopped 200 g
1/2 green peppers, chopped 80 g
260 g okra/lady's fingers, ends trimmed, whole
1 clove garlic, minced
1/2 dried chili peppers, minced 0.4 g
2/3 cup canned tomatoes (diced) 170 g
4 tsp lemon juice, freshly squeezed 1/2 lemon
salt [optional]
ground pepper to taste [optional]

Method

  1. Heat the oil in a skillet over medium heat. Add the onion then sauté 3 min until softened. Add the green pepper, okra, garlic, and chili pepper, then cook 3 min, with occasional stirring.
  2. Stir in the tomatoes and lemon juice. Bring the mixture to a boil, then reduce the heat, cover and simmer about 10 min, until okra is tender.
  3. Adjust the seasoning and serve.

Nutrition Facts Table

per 1 Serving (170g)

Amount

% Daily Value

Calories

80

Fat

4 g

6 %

Saturated 0.6 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

50 mg

2 %

Carbohydrate

10 g

3 %

Fibre

3 g

12 %

Sugars

5 g

Protein

2 g

Vitamin A

13 %

Vitamin C

53 %

Calcium

7 %

Iron

5 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¾ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat, Sodium
Source of  :
Calcium, Copper, Fibre, Magnesium, Niacin, Potassium, Vitamin A, Vitamin B1, Vitamin B6, Vitamin E, Zinc
Good source of  :
Folacin, Manganese
Excellent source of  :
Vitamin C, Vitamin K
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 1 ½
Fats ½

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Members' Reviews

3 Reviews (3 with rating only ) 100% would make this recipe again