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Spicy Okra

Okra cooked with tomatoes, onions, and hot peppers creates the perfect spicy side dish for your favorite entrée.

  • 10 Servings
  • Less than $3.00

Ingredients

  • 2 packages (10 ounces each) frozen cut okra
  • 1 tablespoon vegetable oil
  • 1 medium onion, coarsely chopped
  • 1 can (14.5 ounces) low-sodium tomatoes, diced
  • 1 fresh jalapeño pepper, pierced 3 times with fork
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Steps

1

Wash hands with soap and water.

2

Rinse okra in a colander under hot water.

3

Heat oil in a 10-inch heavy skillet over moderately high heat. Sauté onion for about 3 minutes.

4

Add tomatoes (including juice) and jalapeño (or habanero) pepper, and boil. Stir the mixture for 8 minutes.

5

Add okra and cook, gently stirring, until okra is tender, about 5 minutes.

6

Stir in salt and pepper and discard the jalapeño (or habanero) pepper.

Ingredients

Serving Size: 1/2 cup

NutrientsAmount
Total Calories38
Total Fat2 g
Saturated Fat0 g
Monounsaturated Fat1 g
Polyunsaturated Fat1 g
Linoleic Acid1 g
α-Linolenic Acid0.1 g
Omega 3 - EPA0 mg
Omega 3 - DHA0 mg
Cholesterol0 mg
Carbohydrates6 g
Dietary Fiber2 g
Total Sugars3 g
Added Sugars included0 g
Protein2 g
Minerals
Calcium65 mg
Potassium218 mg
Sodium122 mg
Copper85 mcg
Iron1 mg
Magnesium32 mg
Phosphorus35 mg
Selenium0 mcg
Zinc0 mg
Vitamins
Vitamin A12 mcg RAE
Vitamin B60.1 mg
Vitamin B120 mg
Vitamin C14 mg
Vitamin D0 mcg
Vitamin E1 mg
Vitamin K27 mcg
Folate80 mcg DFE
Thiamin0.1 mg
Riboflavin0.1 mg
Niacin1 mg
Choline9 mg

Source:

  • Heart Healthy Home Cooking: African American Style
  • US Department of Health and Human Services
  • National Heart, Lung, and Blood Institute