Rice & Okra

From EatingWell: January/February 1991 — Subscribe Now!

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.

6 servings

Active Time: 45 minutes

Total Time: 45 minutes

Nutrition Profile

Low cholesterol | Low saturated fat | Heart healthy | View Complete 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)

Preparation

Wash okra, cut off ends and cut it into wheels.
Heat oil in a heavy saucepan over medium heat and lightly brown okra for 3 minutes.
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.
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).

4 1/2 Carbohydrate Serving

Exchanges: 4 starch, 1 vegetable