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Rice & Okra

:  January/February 1991

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In this dish, one of the myriad Creole variations on white rice, the okra is steamed, not boiled, and has none of the gummy properties for which it is known. Frozen okra may be substituted. Partially thaw it before slicing and add it directly to the boiled rice in the colander before steaming. There is no need to brown it.


Rice & Okra Recipe

6 servings

Active Time:

Total Time:

Nutrition Profile

Low cholesterol | Low saturated fat | Heart healthy | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 8 ounces okra, preferably fresh (choose young pods the size of little fingers)
  • 2 teaspoons canola oil
  • 4 cups water
  • 3 scallions, minced
  • 1 tablespoon minced fresh parsley
  • 1 teaspoon minced fresh thyme, or 1/2 teaspoon dried
  • 2 cloves garlic, minced
  • 1 teaspoon minced Scotch Bonnet pepper, with seeds, or 1 1/2 tablespoons jalapeño
  • 1 teaspoon salt
  • 2 1/3 cups uncooked long-grain rice, (1 pound)

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Preparation

  1. Wash okra, cut off ends and cut it into wheels.
  2. Heat oil in a heavy saucepan over medium heat and lightly brown okra for 3 minutes.
  3. Add water, scallions, parsley, thyme, garlic, Scotch Bonnet pepper or jalapeño and salt to the pot, bring to a boil and boil for 5 minutes. Add rice and boil gently, uncovered, for 8 to 10 minutes, stirring occasionally.
  4. Drain the rice, place it in a large sieve or colander over a pot of boiling water, cover and steam for 5 to 10 minutes, or until tender. Transfer to a serving bowl, taste and adjust seasonings.

Nutrition

Per serving: 319 calories; 2 g fat ( 0 g sat , 1 g mono ); 0 mg cholesterol; 66 g carbohydrates; 7 g protein; 2 g fiber; 399 mg sodium; 230 mg potassium.

Nutrition Bonus: Folate (64% daily value), Selenium (24% dv), Vitamin C (20% dv), Iron (18% dv).

Carbohydrate Servings: 4 1/2

Exchanges: 4 starch, 1 vegetable


More From EatingWell

Recipe Categories

Total Time
45 minutes or less
Health & Diet Considerations
Heart healthy
Low saturated fat
Gluten free
Low cholesterol
Ease of Preparation
Easy
Ethnic/Regional
Southern/Soul
Type of Dish
Side dish, vegetable
Side dish, grain
Style/Theme
Vegetarian
Entertaining, casual
Holiday
Kwaanza
Season
Fall
Summer
Meal/Course
Dinner

Preparation/ Technique
Steam
Saute
Main Ingredient
Vegetarian, other
Servings
6
Publication
January/February 1991
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