SUSTAIN
Health Care by Food
Stewed Okra + Tomatoes
Serving Size | Calories | Protein | Saturated Fat | Sodium | Carbohydrate | Fiber | Added Sugars |
|---|---|---|---|---|---|---|---|
1 cup okra + 1/2 cup rice | 250 | 6g | 1.5g | 350mg | 39g | 6g | 0g |
Okra and tomatoes join forces in this dish to provide several benefits in this delicious recipe. Both okra and tomatoes are high in vitamin C and vitamin K. Using canned, diced tomatoes instead of raw tomatoes provides the added benefit of lycopene, an antioxidant that prevents cell damage. Altogether, this dish can help decrease the risk of high blood pressure, high cholesterol, and several chronic conditions.
Ingredients
2 teaspoons olive oil OR vegetable oil
1 small onion, chopped
1 package (16 ounces) frozen okra
1 can (14.5 ounces) no-salt-added diced tomatoes
Salt-Free All-Purpose Seasoning
1 teaspoon hot sauce
¼ teaspoon black pepper
2 cups brown rice, cooked
Preparation
Wash hands thoroughly with soap and water before you begin cooking. Thoroughly wash all fresh produce.
Heat oil in a large frying pan over medium-high heat.
Sauté onion until tender, about 3 minutes.
Add frozen okra, diced tomatoes, Salt-Free All-Purpose Seasoning, hot sauce, and black pepper to frying pan. Cook, stirring frequently, until okra is slightly tender, but not mushy, about 5 minutes.
Serve 1 cup of sautéed okra over ½ cup of brown rice.