Friday, January 31, 2014
1 tablespoon extra-virgin olive oil
1 large onion, chopped
2 cloves garlic, minced
1 14½-ounce can stewed tomatoes *
1 1/4 pounds fresh okra cut in 2-inch pieces, or 1 16-ounce package frozen cut okra, thawed**
Heat the oil in a medium-size saucepan over low heat. Cook the onion and the garlic 3 minutes or until soft.
Add the tomatoes; bring to a boil. Add the okra and cook, covered, 10 minutes.
Uncover and simmer for 20 minutes or until the okra is tender.
* Substitution option: reduce sodium stewed tomatoes.
** If using frozen okra, reduce simmering time to 15 minutes.
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
© 2014 Trident Health.