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.

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Preparation : 10 min Cooking : 15 min

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 0.2 g
2/3 cup canned tomatoes (diced) 170 g
4 tsp lemon juice, freshly squeezed 1/2 lemon
1 pinch salt [optional] 0.2 g
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 (170 g)

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

Net Carbs

7 g

Protein

2 g

Vitamin A

13 %

Vitamin C

53 %

Calcium

7 %

Iron

5 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 1 ½
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

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

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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