Corn, Okra, and Tomato Stew
(94)
  • Number of Servings: 1
Ingredients
  • low fat cooking spray
  • 1 1/2 cups frozen sliced okra
  • 1 cup frozen corn kernels
  • 1 (14 1/2 oz.) can stewed tomatoes, undrained
  • 1/4 cup shredded fresh basil
  • salt and pepper to taste
Directions
1. Spray a large saucepan wth low fat cooking spray.

2. Add okra, corn, tomatoes and basil then bring to a boil. Reduce heat to low and simmer for 15-20 minutes or until okra is tender.

3. Add salt and pepper to taste.

Serves 4.

Reprinted with permission by Public Health – Seattle & King County
Nutritional Info Amount Per Serving
  • Calories: 89.1
  • Total Fat: 0.6 g
  • Cholesterol: 0.0 mg
  • Sodium: 231.8 mg
  • Total Carbs: 21.1 g
  • Dietary Fiber: 3.8 g
  • Protein: 3.5 g

Member Reviews
  • LTCARTWRIGHT
     OKRA TIP - first cook in a little oil BEFORE adding water or broth. We call this "drying it out". Water makes the raw okra gooey and impossible to eat for those with texture issues. We use okra everyday in okra soup here in the Bahamas. Just make sure all "slime" is cooked until "dry". - 12/21/11
  • GOANNA2
     This is like a Greek family recipe. I use onions and garlic and if using fresh okra, clean and leave 25 minutes in a bowl of water with some vinegar. This will stop it from breaking up and getting gooey. I add some carrots as well. Love it. - 2/13/09
  • EARTH420
     This is great...but put over some brown or dirty rice OR use wheat or spinach noodles. Very filling and add about 100 calories for noodles or rice. - 2/13/09
  • STOPTHECRAVING
     I just made something similar. I added chili powder, to make it more like a vegetarian chili. I have also made this as a side dish for a Caribbean theme meal, and added lime juice (Yummy) - 2/13/09
  • KJBDOIT
     tried fresh home grown, which came out woody, unedible. will try frozen okra. - 9/11/12
  • CMESLIM
     Will be making it with shrimp and andouille sausage added to it. - 1/22/12
  • SPARKEYES
     Wonderful flavor, easy to fix and a great way to get extra veggies. I use zucchini instead of corn because of personal preference. - 3/29/11
  • LYLAJI
     instead of basil i add curry powder and it tastes just great - 2/12/09
  • BAPSANN
     I will try this dish and will try drying the okra first so that the slime will be gone. - 2/5/13
  • BAMAJAM
     ... And I thought okra was only an Alabama product! LOL
    (It is a very healthy vegetable---but not when battered and fried) - 7/25/12
  • LROBINSON71
     I grew up with this dish and it is still as good as ever! I pour this hot mixture over a small piece of bm cornbread just like my dear ole MOM and Grandma!! - 6/24/11
  • CD4653029
     Fantastic! I love this! - 2/17/11
  • DANNN63
     My grandmother made this stew often from garden produce and I just loved it. I believe she put onions in it too. - 2/13/09
  • LUCKY-13
     The fresh basil is a great addition that I had not thought to include. I like mine with a little garlic, but otherwise this is a great recipe! I put mine over brown rice and it made a tasty vegetarian meal. Thanks for sharing! - 2/12/09
  • KSWILDFLOWER
     We did not have fresh basil. Used 1 heaping T of dried. Also added 1 T of creole seasoning. Great with macaroni and cheese. - 10/10/08
  • MYRENAISSANCE
     This is a great recipe. Really tastes good, is healthy, and it is so easy to make!! I think next time I will season it with crab boil and add some shrimp or fish, like one reviewer said. - 8/19/07
  • MYSLYNN
     My 10 year old daughter loves this and she requests it all the time. Sometimes I add catfish to the recipe. It's great, we love it. - 3/7/07
  • NASFKAB
     Great - 6/23/21
  • PICKIE98
     I have never shredded fresh basil, but I did chiffonade`. - 7/13/20
  • HOLLYM48
     I love this Corn, Okra, and Tomato Stew Recipe! Delicious - 10/27/19
  • MIYAMO
     Interesting. Will try. - 3/26/18
  • MANDAFPANDA
     This was really easy to make and very good.I added some beans for a little more protein. Only had Rotel on hand so used it and some tomato juice in place of the canned tomatoes. I think this recipe can be very versatile with whatever spices and additional veggies you like - 9/5/14
  • CD12233166
     Added chicken. Very good - 1/4/13
  • EDGARBEAR
     totally delicious, thanks for sharing! - 7/30/12
  • HOSTESS3
     This is one of my favorite fast recipes! - 7/31/11



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