Guest guest Posted September 5, 2000 Report Share Posted September 5, 2000 Okra Braised With Tomatoes Peanut-Chile Soup (South African Soup) Grilled Cajun Okra and Corn Okra Supreme Stewed Tomatoes and Okra Spicy Okra-And-Chickpea Salad Okra-Pepper Saute Bhindi Masala Bhindi Sabji Morel Mushrooms With Corn Grits And Okra Summer Harvest Stew * Exported from MasterCook * Okra Braised With Tomatoes Recipe By :Cole Publishing Group Recipe Collection Serving Size : 6 Preparation Time :0:00 Categories : Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons olive oil 1 small onion -- minced 1 clove garlic -- minced 1 tablespoon chopped fresh parsley 2 ripe tomatoes peeled, seeded, and diced 2 tablespoons dry white wine 1 cup imitation chicken stock 2 pounds okra -- stems trimmed salt and freshly ground pepper -- to taste In a large skillet over medium-high heat, warm oil. Add onion, garlic, and parsley and saute until onion is translucent (about 5 minutes). Stir in tomatoes, wine, and stock; cook a few minutes longer to blend flavors. Add okra to pan, spoon the pan juices over the top, and season with salt and pepper. Cover and simmer over medium-low heat until okra is very tender (about 20 minutes). - - - - - - - - - - - - - - - - - - - Per serving: 141 Calories (kcal); 7g Total Fat; (45% calories from fat); 4g Protein; 15g Carbohydrate; 0mg Cholesterol; 375mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 3 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates NOTES : Yield: 6 servings as a side dish. Nutr. Assoc. : 0 0 0 0 1514 0 0 0 0 0 * Exported from MasterCook * Peanut-Chile Soup (South African Soup) Recipe By :Cole Publishing Group Recipe Collection Serving Size : 6 Preparation Time :0:00 Categories : Soup Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large leeks and tops washed and cut into thin rings 4 cups imitation chicken broth 1 large onion -- chopped 1 cup cooked long-grain white rice 3 small fresh hot chiles seeds included and cut into rings 1 red bell pepper seeded and cut into thin strips 1 cup roasted salted peanuts -- not dry roasted 1 cup fresh or canned okra salt, black pepper & cayenne pepper -- to taste 1/4 cup finely chopped roasted salted peanuts -- for garnish Reserve 1/2 cup leeks. In a heavy 2 to 3-quart saucepan over high heat, bring broth, onion, and the remaining leeks to a boil, then reduce heat to low and simmer until vegetables are tender (25 to 30 minutes). Remove from heat and puree in a blender. Return soup to saucepan, reserving 1 cup. Add rice, chiles, bell pepper, and reserved leeks and bring to a boil. Reduce heat to simmer and cook for about 15 minutes. Meanwhile, in a blender puree reserved soup and peanuts. Stir into soup on stove and continue cooking for the remainder of the 15 minutes. If using fresh okra cut into rings and boil until tender (about 5 minutes). Drain and rinse thoroughly. If using canned okra drain and rinse. Add okra to soup, stir, and remove from heat. Season to taste with salt, pepper, and cayenne. - - - - - - - - - - - - - - - - - - - Per serving: 356 Calories (kcal); 16g Total Fat; (39% calories from fat); 15g Protein; 41g Carbohydrate; 0mg Cholesterol; 526mg Sodium Food Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates NOTES : To serve, ladle into a heated serving dish and lightly sprinkle top with chopped peanuts. Yield: 6 servings (serving size: 1 cup.) Nutr. Assoc. : 793 0 0 0 20107 2607 0 0 0 4405 985 0 4405 * Exported from MasterCook * Grilled Cajun Okra and Corn Recipe By :Cooking Light, June 1995, page 78 Serving Size : 6 Preparation Time :0:04 Categories : Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup fresh lime juice 1 tablespoon Cajun seasoning 1 teaspoon grated lime rind 1 clove garlic -- minced 5 1/2 ounces tomato juice -- (1 can) 3 ears shucked corn cut crosswise into 1/2-inch slices 1/2 pound okra 1 red bell pepper cut into 1-inch squares Vegetable cooking spray Combine first 5 ingredients in a large zip-top heavy-duty plastic bag. Add vegetables to bag, and seal. Marinate in refrigerator 1 hour, turning bag occasionally. Prepare grill. Remove vegetables from bag, reserving marinade. Thread vegetables alternately onto each of 6 (12-inch) skewers. Place kebabs on grill rack coated with cooking spray, and cook 13 minutes or until tender, turning and basting frequently with the reserved marinade. Yield: 6 servings. - - - - - - - - - - - - - - - - - - - Per serving: 71 Calories (kcal); 1g Total Fat; (8% calories from fat); 3g Protein; 16g Carbohydrate; 0mg Cholesterol; 212mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates * Exported from MasterCook * Okra Supreme Recipe By :Cooking Light, Jul/Aug 1994, page 82 Serving Size : 4 Preparation Time :0:04 Categories : Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds fresh okra Vegetable cooking spray 2 teaspoons vegetable oil 1 1/2 cups slivered onion 2 1/4 teaspoons ground coriander 1 1/4 teaspoons ground cumin 3/4 teaspoon garam masala 3/4 teaspoon ground turmeric 1/2 teaspoon paprika 1/4 teaspoon salt 1/4 teaspoon ground red pepper 1 1/2 tablespoons fresh lemon juice Wash okra; pat dry with paper towels. Cut okra crosswise into 1-inch slices; set aside. Coat a large nonstick skillet with cooking spray; add oil, and place over medium-high heat until hot. Add okra; reduce heat to medium, and saute 5 minutes. Add onion; cook 9 minutes or until vegetables are lightly browned, stirring frequently. Add coriander and next 6 ingredients; saute 1 minute. Remove from heat; stir in lemon juice. Yield: 4 servings (serving size: 1 cup). - - - - - - - - - - - - - - - - - - - Per serving: 116 Calories (kcal); 3g Total Fat; (21% calories from fat); 4g Protein; 20g Carbohydrate; 0mg Cholesterol; 150mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : Garam masala is available in Indian or ethnic food markets, or you can make your own. Grind a 3-inch cinnamon stick, 9 cardamom pods, and 7 whole cloves in a spice grinder; strain to remove husks. Makes 3/4 teaspoon, enough for this recipe. Nutr. Assoc. : 985 0 0 4288 0 0 4164 0 0 0 0 0 * Exported from MasterCook * Stewed Tomatoes and Okra Recipe By :Cooking Light, Jan/Feb 1993, page 106 Serving Size : 3 Preparation Time :0:05 Categories : Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups water 3 cups frozen cut okra 1 teaspoon vegetable oil 1/2 cup chopped green bell pepper 1/4 cup chopped onion 1/4 teaspoon salt 1/4 teaspoon pepper 14 1/2 ounces no-salt-added whole tomatoes -- (1 can) drained and chopped Combine 4 cups water and okra in a medium saucepan; bring to a boil. Reduce heat, and simmer, uncovered, 3 minutes. Drain and set aside. Heat oil in saucepan over medium heat. Add bell pepper and onion; saute 3 minutes or until tender. Add okra, salt, pepper, and tomatoes; cook until thoroughly heated. Yield: 3 servings (serving size: 1 cup). - - - - - - - - - - - - - - - - - - - Per serving: 90 Calories (kcal); 2g Total Fat; (17% calories from fat); 4g Protein; 16g Carbohydrate; 0mg Cholesterol; 210mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 3 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : For a taste of the South, try this recipe from Hope Hailey, of Starkville, Mississippi. She enjoys this dish all year, but especially in the summer when she can substitute fresh produce for canned and frozen. Nutr. Assoc. : 0 985 0 0 0 0 0 0 0 * Exported from MasterCook * Spicy Okra-And-Chickpea Salad Recipe By :Cooking Light, June 1996, page 98 Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 1/2 cups finely chopped onion 1 1/4 pounds okra -- (about 6 cups) 15 ounces canned chickpeas -- drained (garbanzo beans) 1 1/2 cups canned tomato puree 1 tablespoon ground cumin 2 tablespoons red wine vinegar 1/2 teaspoon sugar 1/4 teaspoon salt 1/4 teaspoon crushed red pepper 1 large garlic clove -- crushed Often thought of as a Southern vegetable, okra is also a Middle East favorite. 1. Heat oil in a saucepan over medium-high heat. Add onion; saute 3 minutes. Add okra; saute 5 minutes. Add chickpeas and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 15 minutes. Spoon into a bowl; cover and chill. Yield: 6 servings (serving size: 1 cup). CALORIES 175 (17% from fat); PROTEIN 6.6g; FAT 3.4g (sat 0.5g. mono 2g. poly 0.6g); CARB 31.9g; FIBER 7.1g; CHOL 0mg; IRON 2.9mg; SODIUM 537mg; CALC 124mg Converted by MC_Buster. -------------------------------- * Exported from MasterCook * Okra-Pepper Saute Recipe By :Cooking Light June 1999 Serving Size : 4 Preparation Time :0:00 Categories : Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons butter or stick margarine 1 cup yellow bell pepper strips 1 cup red bell pepper strips 3 cups okra pods -- cut in half -- diagonally 2 tablespoons chopped fresh cilantro 1/4 teaspoon salt 1/4 teaspoon black pepper Heat butter in a large nonstick skillet over medium heat. Add bell peppers; saute 4 minutes. Add okra; cover, reduce heat, and cook 15 minutes or until okra is tender. Stir in cilantro, salt, and black pepper. Yield: 4 servings (serving size: 3/4 cup). CALORIES 52(38% from fat); FAT 2.2g; PROTEIN l.6g; CARB 7.2g; FIBER 1.4g; CHOL 5mg; IRON 1.2mg; SODIUM 173mg; CALC 53mg Converted by MC_Buster. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bhindi Masala Recipe By :Rani, " Feast of India " Serving Size : 6 Preparation Time :0:00 Categories : Indian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup Oil 1 large Onion -- chopped 10 Garlic cloves -- minced 2 Fresh green chilies -- chopped 1 tablespoon Turmeric 1 tablespoon Cumin -- ground 3 pounds Okra Salt Heat oil in large pot. Add onion, garlic & chilies. Fry over medium heat till browned. Stir in turmeric & cumin & fry for 2 minutes. Mix in okra & salt. Cover, reduce heat & simmer for 8 to 10 minutes, stirring occasionally to prevent burning. Serve hot with plain rice or chapatis. By Sharon Raghavachary <schary on Feb 04, 1998. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bhindi Sabji Recipe By :Yamuna Devi, " The Art of Indian Vegetarian Cooking " Serving Size : 4 Preparation Time :0:00 Categories : Indian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound Fresh okra 3 tablespoons Ghee 1 1/2 tablespoons Coriander 1/2 teaspoon Cumin 1/2 teaspoon Hungarian paprika 1/2 teaspoon Garam masala 1/2 teaspoon Turmeric 1 teaspoon Salt Wash & thoroughly dry okra. Trim the bottom & top & slice into rounds half an inch thick. In a large skillet, heat the ghee & add the okra in a single layer. Cook over a moderate heat for 20 minutes. Stir occasionally. Add the spices & continue to stir & fry till the okra is golden brown. Remove from the heat, sprinkle with salt & serve. By Sharon Raghavachary <schary on Feb 04, 1998. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Morel Mushrooms With Corn Grits And Okra Recipe By :Vegetarian Times Magazine, May 1998, page 51 Serving Size : 4 Preparation Time :0:00 Categories : Grains Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 morel mushrooms 5 sprigs fresh thyme 3 tablespoons extra-virgin olive oil 1 cup water Salt and freshly ground black pepper -- to taste 1 cup hot cooked yellow corn grits 8 whole okra -- blanched 4 SERVINGS VEGAN There is nothing like the first morels of the season. Here, they are stuffed with yellow corn grits and cooked with okra. The mushroom juices are flavored with thyme and a drizzle of olive oil. Preheat oven to 350 degrees. Place morel mushrooms in ovenproof pan with 1 sprig of thyme, 1 tablespoon olive oil, water, salt and pepper. Cover and bake until tender, 30 to 40 minutes. Remove mushrooms and pour morel juices into a small saucepan. Simmer over medium heat until reduced by one-third, 3 to 4 minutes. Slice morels in half lengthwise and fill 12 halves with hot cooked grits. In medium pan, warm okra in a few teaspoons of water, then slice /4 inch thick. To assemble: Place small amount of okra in center of each plate. Place 3 stuffed motels on top of okra along with I plain morel half. Place 1 sprig fresh thyme on each plate and spoon reduced morel juices over mushrooms. Drizzle remaining 2 tablespoons olive oil around plate. PER SERVING: 92 CAL.; 30 PROT.; 4G TOTAL FAT (1G SAT. FAT); 13G CARB.; OCHOL.; 139MG SOD.; 2G FIBER. Converted by MC_Buster. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Summer Harvest Stew Recipe By :Weight Watchers Versatile Vegetarian Serving Size : 4 Preparation Time :0:00 Categories : Main Dishes, Vegetarian Side Dishes Soups And Stews Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon extra virgin olive oil plus 1 teaspoon extra virgin olive oil 2 onions -- coarsely chopped 2 garlic cloves -- minced 2 tomatoes -- coarsely chopped 2 cups fresh or thawed frozen okra cut in 1/2 " pieces 2 cups fresh or thawed frozen corn kernels 1 cup Vegetable Broth 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 2 tablespoons chopped basil Makes 4 servings In late July, these ingredients are at their peak at farmers' markets. This dish cooks just briefly, so the flavors stay fresh and true. 1. In a large nonstick skillet, heat the oil. Add the onions; cook, stirring as needed, until softened, about 5 minutes. Add the garlic; cook, stirring, about 1 minute. 2. Stir in the tomatoes, okra, corn, broth, salt and pepper; bring to a boil. Reduce the heat and simmer, stirring as needed, until the okra is softened, about 5 minutes. Stir in the basil. SERVING PROVIDES: 1 Bread, 1 Fruit/Vegetable, 1 Fat. PER SERVING: 164 Calories, 5 g Total Fat, 1 g Saturated Fat, 0 mg Cholesterol, 221 mg Sodium, 27 g Total Carbohydrate, 5 g Dietary Fiber, 5 g Protein, 54 mg Calcium . 3 POINTS Converted by MC_Buster. - - - - - - - - - - - - - - - - - - - Quote Link to comment Share on other sites More sharing options...
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