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Stewed Okra & Tomatoes

:  October/November 2006

Your rating: None Average: 3.2 (23 votes)

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.


READER'S COMMENT:
"I would drain the fat from the sausage before adding the onions. "
Stewed Okra & Tomatoes Recipe

Makes: 6 servings, 3/4 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | High potassium | Gluten free |

View Our Nutrition Guidelines »

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

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Preparation

  1. 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.
  2. 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; 0 g added sugars; 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).

Carbohydrate Servings: 1

Exchanges: 2 vegetable, 1/2 fat


More From EatingWell

Recipe Categories

Ethnic/Regional
Southern/Soul
American
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High fiber
High potassium
Gluten free
Ease of Preparation
Easy
Total Time
More than 1 hour
Servings
6
Preparation/ Technique
Braise/Stew
Saute
Meal/Course
Dinner

Season
Summer
Fall
Holiday
Kwaanza
Mardi Gras
Style/Theme
Make ahead instructions
Type of Dish
Side dish, vegetable
Publication
October/November 2006
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