Stewed Okra & Tomatoes

From EatingWell: October/November 2006 — Subscribe Now!

Stewing okra with onion and tomatoes is absolutely traditional all through the South. Small amounts of meat are often added for seasoning. Add corn to this, too, if you like, and serve it over rice, hot cornbread or grits.

6 servings, 3/4 cup each

Active Time: 25 minutes

Total Time: 1 hour 10 minutes

Nutrition Profile

Ingredients

4 ounces breakfast sausage, preferably spicy, casings removed if necessary
1 medium onion, chopped
1 pound okra, (about 5 cups), sliced
3 cups chopped tomatoes, (3-4 medium)
2/3 cup reduced-sodium tomato juice or water
1/4 teaspoon salt
1/2 teaspoon crushed red pepper or 1/2 minced jalapeno

Preparation

Cook sausage in a large saucepan or Dutch oven over medium heat, breaking it up as it cooks, until it is no longer pink, 2 to 3 minutes. Add onion and cook, stirring frequently, until soft and translucent, about 5 minutes.
Increase heat to high; add okra, tomatoes, tomato juice (or water), salt and crushed red pepper (or jalapeno) and cook, stirring often, until bubbling. Reduce heat to a gentle simmer and cook, stirring occasionally, until the mixture is thick and the vegetables are very tender, 35 to 45 minutes.

Tips & Notes

Make Ahead Tip: Cover and refrigerate for up to 3 days.

Nutrition

Per serving: 88 calories; 4 g fat (1 g sat, 2 g mono); 7 mg cholesterol; 11 g carbohydrates; 4 g protein; 4 g fiber; 200 mg sodium; 570 mg potassium.

Nutrition Bonus: Vitamin C (60% daily value), Vitamin A (25% dv), Folate (18% dv), Potassium (16% dv).

1 Carbohydrate Serving

Exchanges: 2 vegetable, 1/2 fat