Corn, Okra, and Tomato Stew

46SHARES
Corn, Okra, and Tomato Stew RECIPE

4.3 of 5 (92)
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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

View full nutritional breakdown of Corn, Okra, and Tomato Stew calories by ingredient
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Introduction

An easy stew in just 3 steps! An easy stew in just 3 steps!

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

46SHARES

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Member Ratings For This Recipe


  • Good
    7 of 7 people found this review helpful
    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

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  • 7 of 7 people found this review helpful
    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

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  • Very Good
    3 of 3 people found this review helpful
    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

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  • Very Good
    3 of 3 people found this review helpful
    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

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  • 2 of 2 people found this review helpful
    tried fresh home grown, which came out woody, unedible. will try frozen okra. - 9/11/12

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