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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free beer in this dish.

 

"The okra plant doesn't grow taller than its planter."
-African Proverb

The refrigerator light goes on...

I grew up eating okra and particularly love it. My mother would make it the old fashioned way – cooked to heck and gone. When a friend of mine gave me some fresh okra from her garden I wanted to find something that even those who think they don't like okra can love. Try this with the Buttermilk Glaze for a different flavor. This recipe makes great leftovers, especially cut up in salads or as a topping on sandwiches.

Cajun Spice Blends

There are as many different recipes for Cajun Spice blends as there are Cajuns. There are so many great blends available that I don’t bother to make my own.  Recipes can include any of the following ingredients:

Paprika
Ground cumin
Salt
Garlic powder
Onion powder
Black pepper
Dried thyme
Dried oregano
Cayenne pepper
Cardamom
Caraway seeds
Dried basil
Filé powder
Dry mustard

The one key is to check the Nutrition Facts to see if the blend has salt in the mix.  I have seen blends with as much as 300 mg sodium in 1/4 teaspoon!  Buy a blend with little or no salt.  


 

Seared Okra with Cajun Glaze



Servings = 4 | Serving size =4 ounces okra with sauce

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe does make very good leftovers, especially chilled for picnics.

1/3 cup beer or gluten-free beer
1/2 lemon (juiced)
1 Tbsp peach preserves
1/2 tsp Tabasco or other hot sauce
1 tsp no salt added Cajun seasoning
1/4 tsp salt
1/8 tsp fresh ground black pepper
3 tsp unsalted butter
1 lb okra
1 quart water
spray oil

fresh okra spilling from a basket
Place the beer, lemon juice, peach preserves, Tabasco, cajun seasoning, salt and pepper in a small sauce pan over medium high heat.

Cook slowly and simmer for about 20 minutes until reduced to 1/4 cup. Whisk frequently.

Add the butter and whisk until smooth.

While the glaze is cooking, skewer the okra with long wooden skewers. Use two skewers about 1 1/2 inches apart so that the okra looks like rungs on a ladder.

Place the water in a shallow skillet fitted with a steamer basket over high heat. Cover.

When the water is boiling, add the okra skewers and steam for 12 minutes.

Place a flat griddle over high heat. When the griddle is hot, spray with the oil.

Place the okra skewers on the griddle and cook on each side for about ten minutes.

In the last five minutes, spread the glaze over the okra while it is cooking.

Serve cold or hot.

Nutrition Facts

Serving size = 4 ounces okra with sauce

Servings = 4

.

Amount Per Serving

Calories 82 Calories from Fat 27
  % Daily Value
Total Fat 3g 5%
    Saturated Fat 2g 7%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 8mg 3%
Sodium 161mg 6%
Total Carbohydrates 13g 5%
    Dietary Fiber 4g 12%
    Sugars 3g  
Protein 2g  
Vitamin A 10% Vitamin C 47%
Calcium 8% Iron 4%
Vitamin K 60 mcg Potassium 363 mg
Magnesium 66 mg