Indian-Style Sauteed Okra

Indian-Style Sauteed Okra

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From the EatingWell Kitchen

In this easy vegetable side dish, okra stays crisp—not slimy—when sautéed quickly with a blend of Indian spices. Serve with curry-grilled chicken or fish and a yogurt sauce.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 2 tablespoons ghee (see Tip) or extra-virgin olive oil, divided
  • 1 pound fresh okra, trimmed
  • ½ teaspoon salt
  • 1 small red onion, chopped
  • 1-2 fresh Thai chiles, seeded and minced
  • 2 cloves garlic, minced
  • 1 tablespoon minced fresh ginger
  • 1 teaspoon cumin seeds
  • ½ teaspoon ground turmeric
  • ½ teaspoon ground coriander
  • 2 tablespoons chopped fresh cilantro
  • 1 teaspoon freshly grated lemon zest
  • 1 tablespoon lemon juice

Preparation

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  1. Heat 1 tablespoon ghee (or oil) in a large skillet over medium heat. Add okra and sprinkle with salt. Cover and cook, stirring occasionally, until the okra is beginning to soften, 3 to 4 minutes. Add the remaining 1 tablespoon ghee (or oil), onion, chile to taste, garlic, ginger, cumin, turmeric and coriander. Cover and cook, stirring occasionally, until softened, about 5 minutes more.
  2. Remove from heat. Add cilantro, lemon zest and lemon juice and stir until the okra is coated.
  • Ghee is a type of clarified butter that originated in India. Butter is slowly melted so milk solids sink to the bottom of the pan while the golden liquid rises to the surface. The liquid is simmered until most of the moisture evaporates and the solids begin to caramelize, giving ghee a nutty flavor and aroma. The solids are then extracted. Removing the lactose and casein (a milk protein) makes ghee better tolerated by those who have dairy sensitivities. A little goes a long way to add flavor to foods.

Nutrition information

  • Serving size: 1? cup
  • Per serving: 117 calories; 7 g fat(1 g sat); 4 g fiber; 12 g carbohydrates; 3 g protein; 74 mcg folate; 0 mg cholesterol; 3 g sugars; 0 g added sugars; 891 IU vitamin A; 34 mg vitamin C; 108 mg calcium; 1 mg iron; 301 mg sodium; 408 mg potassium
  • Nutrition Bonus: Vitamin C (57% daily value)
  • Carbohydrate Servings: 1
  • Exchanges: 2 vegetable, 1½ fat

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