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Recipe & Guide - Okra
Okra is a must for Creole dishes and gumbo! When people think of okra. they are immediately transported to New Orleans, where okra is a must for Creole dishes, gumbo and down-home southern dishes.
But okra is not originally from the south; in fact, its roots stem from Ethiopia, and it was actually brought to America by African slaves. To those who have never tried okra, the slippery, mucilaginous texture of the vegetable may take a bit of getting used to.
Don't be discouraged by the texture: the fresh, pleasant asparagus-like flavour of okra combines with other vegetables and sauces to make interesting, flavourful dishes. Selection and Storage
Look for okra that is bright green, firm not flabby, and approximately 3 inches long.
The larger vegetables will be tough, as will the paler ones.
Check to make sure that the skin is not broken and has no soft or brown spots. Plan to use okra the day you purchase it, if possible - it does not store well.
If you must store, wrap in plastic, then store in the warmest part of your refrigerator for 2 to 3 days at the most. Preparation and Eating Tips
Okra is easy to prepare - it needs no peeling, - scrub lightly and slice off the stems for use whole, or you can slice it into rounds. Keep in mind that brass, iron or copper utensils will discolour the okra (but won't affect the flavour).
You can cook okra just about any old way, sautee, fry, stir-fry, microwave or toss into soups. Okra is a natural thickening agent that is used in certain soups and stews. For a southern sautee, add red pepper, onions and garlic and sautee in vegetable oil until tender.
Try using okra in your favorite eggplant recipe, but cut the cooking time, as okra cooks faster. EASY FISH CREOLE – 45 minutes
1/2 cup each celery, okra, green pepper and onion, sliced
1 8-oz. can tomato sauce
1/2 teaspoon chili powder
1 /4 teaspoon each garlic powder, oregano and thyme
1 pound mild white fish fillets
Cooked rice 1. Bake fish, covered in 350° F pre-heated oven for about 10 minutes, just until it starts turning opaque. Do not overcook!
2. While fish is baking, combine vegetables, tomato sauce and chili powder in a saucepan and simmer for 10 minutes adding a little water if necessary.
3. Flake fish with a fork and add to vegetables; add the herbs and return to a simmer. Remove from heat and serve over rice. Yields 4 servings. Nutrient Analysis per serving:
Calories-306
Protein-28 g
Fat-4.5 g
Carbohydrates-37 g
Dietary Fibre-2.9 g Okra Nutrition Information:
Serving size: 50 g (1:2 cup. raw)
Calories-19
Protein-1.0 g
Fat-0.05 g
Carbohydrates-3.81 g
Sodium-4 mg
Potassium-151 mg
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Recipe & Guide - Okra
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