You might think of okra as that slimy vegetable from the South, but it’s local to Arizona and available from July through September. It’s also available in the frozen section year-round. Rich in manganese, fiber, the phytochemicals lutein and zeaxanthin, and vitamins C, K and folate, okra helps with bone strength, vision and heart health.
While okra is traditionally deep-fried and eaten in calorie-laden gumbos and creole, it can also be prepared in a lightened Southwestern style made with local produce. Eat this fun okra twist as a side, or pair it with chicken, salmon or tofu as an entrée.
Ingredients
- 1 tablespoon extra virgin olive oil
- ½ pound okra, halved lengthwise
- ½ cup onion, sliced vertically
- Two garlic cloves, thinly sliced
- ½ cup peeled, julienned tomatillo*
- ¼ teaspoon crushed red pepper
- 1 tablespoon butter
- 2 teaspoons chopped fresh oregano
- 1 teaspoon grated lime zest
- ½ teaspoon lime chipotle salt or kosher salt
Preparation
- Heat a large cast iron skillet over high heat. Your skillet needs to be hot to char the okra. Add oil to skillet; swirl to coat.
- Add okra in a single layer; cook, without stirring, 3 minutes or until charred. Stir. Remove okra from pan.
- Add onion and garlic. Cook two minutes or until lightly charred. Add tomatillo and pepper. Cook another one minute.
- Remove pan from heat. Stir in butter, oregano, zest and salt.
Yield: Four servings
Approximate nutritional breakdown per serving: 82 calories, 1 gram protein, 6 grams fat, 6 grams carbohydrate, 2 grams fiber, 296 milligrams sodium
*Variation: Replace tomatillos with a small package of grape heirloom tomatoes, halved. Swap thyme for oregano and lemon zest for lime zest.
Published on GreenLivingAz.com.