Black-Eyed Peas & Okra
From EatingWell: July/August 2014
This bean and okra recipe is a classic Southern side dish perfect for potlucks. Adding the okra toward the end of cooking guarantees a tender—not mushy—texture.
- 1 tablespoon extra-virgin olive oil
- 1 medium onion, coarsely chopped
- 1 large clove garlic, finely chopped
- 3 cups low-sodium chicken broth
- 2 small bay leaves, preferably fresh
- 2 cups black-eyed peas, fresh or frozen (thawed)
- 1 pound fresh okra, stem ends trimmed, cut into 1-inch pieces
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground pepper
- 1/4 teaspoon cayenne pepper, or to taste
- Heat oil in a large saucepan over medium heat. Add onion; cook, stirring, 3 to 5 minutes. Add garlic; cook 1 minute. Add broth and bay leaves; bring to a boil. Stir in peas.
- Reduce heat; simmer, stirring occasionally, for 20 minutes. Add okra, salt, pepper and cayenne. Simmer until tender, about 15 minutes.
Per serving: 154 calories; 4 g fat (1 g sat, 2 g mono); 0 mg cholesterol; 24 g carbohydrates; 0 g added sugars; 2 g total sugars; 9 g protein; 6 g fiber; 249 mg sodium; 362 mg potassium.
Nutrition Bonus: Vitamin C (32% daily value)
Carbohydrate Servings: 1 1/2
Exchanges: 1 starch, 1 1/2 vegetable, 1/2 lean meat, 1/2 fat
More From EatingWell
Boneless chicken thighs can take plenty of cooking without...
An outstanding salad dressing can take your salad from ho-hum...Oatmeal is an ideal breakfast for cooler months and is arguably...
Who says entertaining has to be reserved for the weekend only...
Peanut butter is a healthy ingredient and more versatile than...
If you’re watching your sodium intake, these low-sodium snack...
When it comes to making healthy slow cooker chicken recipes,...
Whether you’re packing a healthy snack for yourself or your...
When you’re watching your diet, snacking healthfully can keep...
Snacking (done right) can be a healthy way to curb your...
Muffin tins are great for making more than just muffins,...
Pasta is a favorite comfort food—it’s quick, easy to cook and...
When the temperature drops and the days get shorter, there's...
Having a snack attack? Stock your fridge and pantry with...
Low-fat cottage cheese is a healthy addition that adds...
Pass on store-bought snacks that are loaded with fat and...
- Main Ingredient
- Type of Dish
- Side dish, vegetable
- Ease of Preparation
- July/August 2014