Originally written by Kimberly Cripps , former SDSU Extension Family & Community Health Field Specialist, with contributions by Megan Erickson, former SDSU Extension Nutrition Field Specialist, and Hope Kleine, former SDSU Extension Health Education Field Specialist.
- Fresh okra should be firm and brightly colored.
- It can be stored, unwashed, in perforated plastic in the refrigerator for up to 3 days.
- Once the ridges and tip start to turn dark, it should be discarded.
- Okra also goes well with tomatoes, onions, corn, shellfish, and fish stock.
- Okra is most popularly prepared as gumbo, a Louisiana Creole dish. The juices in the okra help to thicken the sauce of the dish.
- To make a light version of fried okra, slice the okra and season with some salt and pepper. Heat a frying pan over medium heat and coat with cooking spray and add okra. Turn okra in pan often with spoon or spatula, and cook until browned, about 10 minutes.
- Serve with hot sauce or your favorite relish.
Like it! Okra with Corn and Tomatoes
- 2 Tablespoons canola oil
- 1 large onion, thinly sliced
- 2 bay leaves
- ½ teaspoon each of thyme, red pepper flakes, basil
- 1 green bell pepper, seeded and finely diced
- 3 large fresh ripe tomatoes, seeded and chopped
- About 2 cups corn–fresh, frozen, or canned
- 2 cups small (2-inch pods) okra pods, whole, or in ¼ inch thick rounds
- ½ cup water or chicken stock
- ¾-teaspoon salt
- ¼-teaspoon pepper
- In a 10-inch iron skillet or heavy pan, heat olive oil, and add onions, bay leaves, thyme, basil, and red pepper flakes.
- Sauté and stir until onions are limp, add bell pepper, and continue cooking until onions are translucent.
- Add tomatoes, okra, water, salt, and pepper.
- Reduce heat to low, and simmer uncovered for 15 minutes, stirring occasionally.
- Add corn and cook 5 minutes longer.
- Taste, adjust seasoning if needed. Serve hot on a bed of rice or pasta if desired.
Yield: 6 servings
Nutrition Facts per Serving: Calories 130; Fat 5g; Cholesterol 0mg; Sodium 310mg; Carbohydrates 18g; Sugar 6g; Fiber 4g; Protein 3g
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