Stewing okra with onion and tomatoes is absolutely traditional all through the South. Small amounts of meat are often added for seasoning. Add corn to this, too, if you like, and serve it over rice, hot cornbread or grits.
| Prep Time: | 25 minutes |
| Ready in: | 1 hour 10 minutes |
| Yield: | 6 servings, 3/4 cup each |
| Ease of Prep: | Easy |
| Recipe Ingredients | |
| 4 ounces breakfast sausage , preferably spicy, casings removed if necessary | |
| 1 medium onion , chopped | |
| 1 pound okra (about 5 cups), sliced | |
| 3 cups chopped tomatoes (3-4 medium) | |
| 2/3 cup reduced-sodium tomato juice or water | |
| 1/4 teaspoon salt | |
| 1/2 teaspoon crushed red pepper or 1/2 minced jalapeno | |
Recipe Directions
- Cook sausage in a large saucepan or Dutch oven over medium heat, breaking it up as it cooks, until it is no longer pink, 2 to 3 minutes. Add onion and cook, stirring frequently, until soft and translucent, about 5 minutes.
- Increase heat to high; add okra, tomatoes, tomato juice (or water), salt and crushed red pepper (or jalapeno) and cook, stirring often, until bubbling. Reduce heat to a gentle simmer and cook, stirring occasionally, until the mixture is thick and the vegetables are very tender, 35 to 45 minutes.
Cover and refrigerate for up to 3 days.
Health Advantages: low calorie, low carb, low sat fat, low cholesterol, low sodium, high potassium, heart healthy, healthy weight.
| Nutrition Information | ||||||||
| Servings Per Recipe: 6 | ||||||||
| Amount Per serving | ||||||||
| Calories: | 88 cal | Carbohydrate Servings: | 1 | |||||
| Carbohydrates: | 11 g | Dietary Fiber: | 4 g | Cholesterol: | 7 mg | |||
| Fat: | 4 g | Sodium: | 200 mg | Saturated Fat: | 1 g | |||
| Protein: | 4 g | Potassium: | 570 mg | Monounsaturated Fat: | 2 g | |||
| Nutrition Bonus: | Vitamin C (60% daily value), Vitamin A (25% dv), Folate (18% dv), Potassium (16% dv). | |||||||
| Exchanges: | 2 vegetable, 1/2 fat | |||||||
