Tuesday, August 20, 2013

Kajun Smothered Okra with Tomatoes Recipe




Beautiful fresh okra & tomatoes are in abundance in our area right now.  They are inexpensive and are growing in just about every backyard this time of year.  Yesterday I made a huge batch of Smothered Okra, enough for supper and freeze for later.

I thought I would also include the added health benefits of Okra, it is truly a Super Vegetable !

Okra is low in calories. One cup of raw okra is only 31 calories,.  Okra is also high in calcium, fiber, vitamins C & K, protein, foliate, manganese and magnesium. They are rich in B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamine and pantothenic acid.

Combine all that with the added benefits of tomatoes which are an excellent source of Vitamins A, B6 and C,  potassium & thiamine.  Tomatoes are rich in lycopene, powerful antioxidant that decreases the risk of certain cancers and heart disease.  This dish is a powerhouse of nutrients!

CAJUN SMOTHERED OKRA WITH TOMATOES

Ingredients:

2 lg. tomatoes, chopped keeping all juice
4 cups chopped okra
1 med onion chopped
3 cloves garlic, minced
3 T extra virgin olive oil
1 6oz. can  tomato paste
1/2 t. fresh ground black pepper
1/2 t. thyme
1/4t. fresh rosemary
1-3 t cayenne
1 pound peeled shrimp (Optional)
*While This family recipe includes canned tomato paste, I have eliminated canned goods from our home.  I now can my own.

Sauté onions & garlic  a large cast iron or nonstick skillet with olive oil until onions are soft, stir frequently careful to prevent garlic from burning.


Add okra, tomatoes, tomato paste & all the remaining seasonings. 

Cover & cook  on low heat, stirring occasionally until the okra is soft slime seems to break down & disappear (about 15-20 minutes). 



**If your adding shrimp, stir in shrimp during last 5 minutes of cooking.  Cook till shrimp turn a nice pink color, do not overcook shrimp!








.







4 comments:

  1. It looks delicious! My wife refuses to cook foods she doesn't enjoy, so I would have to cook this by myself and eat all by myself. My mom was an Okie. She didn't know how to cook veggies unless they were dipped in egg and rolled in corn meal. So I grew up on fried okra, along with fried eggplant, fried zucchini, etc., etc.

    ReplyDelete
    Replies
    1. I love fried okra but its just not an option for me right now, i. Don't think I have the self control yet to eat it in moderation lol

      Delete
  2. I'm from NY...I've never had Okra! Definitely should try it one of these days.

    ReplyDelete
    Replies
    1. It's very band friendly as long as you cook it very tender :)

      Delete

Words of Encouragement