iso okra masala; recipes

[Guest guest]

Does anyone have a recipe for okra masala? We had some at an Indian restaurant

today and loved it. They used young okra. Who's made this dish before?

 

---recipes----

 

 

 

* Exported from MasterCook *

 

Okra Succotash

 

Recipe By :Registered Dietician Michele Lites

Serving Size : 8 Preparation Time :0:00

Categories : Lowfat

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 tablespoon canola oil

2 onions -- chopped

1/2 cup chopped green peppers

2 ribs chopped celery

2 cups peeled and chopped tomatoes

2 cups corn

2 cups sliced young okra

1 bay leaf

salt and pepper to taste

 

Add canola oil to a large saucepan. Add onions, peppers and celery. Sauté

until vegetables are soft. Add tomatoes, corn, okra, and bay leaf. Simmer,

uncovered, one hour. Season with salt and pepper. Remove bay leaf before

serving.

 

S(Illustration):

" http://www.californiaheartland.org/archive/hl_521/healthyafrican.htm "

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Per Serving (excluding unknown items): 85 Calories; 2g Fat (23.1% calories from

fat); 3g Protein; 15g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 39mg

Sodium. Exchanges: 1/2 Grain(Starch); 1 1/2 Vegetable; 1/2 Fat.

 

NOTES : In the sixteenth century, slaves brought a unique plant to the New World

that has stood the test of time. It thrives in tropical climates and is known

for its natural thickening agents. It’s called okra and often times you’ll find

it fried, but we discovered a way to enjoy okra without the added fat and

calories.

 

Nutr. Assoc. : 0 0 0 0 2689 0 4978 0 0

 

 

* Exported from MasterCook *

 

Pigeon Peas and Rice

 

Recipe By :Registered Dietician Michele Lites

Serving Size : 8 Preparation Time :0:00

Categories : Lowfat

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1/2 pound Dry Pigeon peas or dry kidney beans -- soaked overnight

6 cups water

1/2 cup onion -- chopped

1/2 cup green bell pepper -- chopped

2 cloves garlic -- minced

2 tablespoons vegetable oil

2 ounces creamed coconut milk

2 cups uncooked long grain rice

2 teaspoons dried thyme

1 small onion -- stuck with

6 whole cloves

salt and pepper to taste

 

Soak beans overnight (if using the dry beans).

 

Combine 6 cups water and beans in a 6 quart pot. Saute onion, pepper, and garlic

in oil until tender. Stir mixture into bean pot. Bring to a boil. Add rice,

coconut milk, thyme and onion with cloves. Boil for 10 minutes.

 

Reduce heat, cover and simmer until beans are tender. Add more water if

necessary and simmer covered for 20 to 25 minutes or until rice is tender.

 

Alternative: substitute one 15 oz. can cooked beans. Add them to the pot after

boiling the rice for about 5 minutes.

S(Illustration):

" http://www.californiaheartland.org/archive/hl_521/healthyafrican.htm "

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 342 Calories; 7g Fat (17.8% calories from

fat); 10g Protein; 61g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 27mg

Sodium. Exchanges: 4 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1

Fat.

 

NOTES : Healthy African-Inspired Foods: a traditional beans and rice dish

 

Nutr. Assoc. : 4484 0 0 0 0 0 0 1262 0 0 0 0

 

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