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Special Diet Information

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

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is NOT 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.

 

"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 Ė cooked to heck and gone. When a friend of mine gave me some okra I wanted to find something that even those who think they donít like okra can love.

This is it. None of the gooey texture that you associate with okra along with a tart, creamy, spicy sauce. Delicious and 7 grams of fiber per serving!

Buttermilk : Make Your Own

If you are caught without any buttermilk you can make it easily by using 1 cup of skim milk and a tablespoon of any acid. Using white vinegar or lemon juice will work and these add more tartness. Using a tablespoon of cream of tartar will work as well and this will not be quite as acidic.


 

Seared Okra with Buttermilk Glaze



Servings = 4 | Serving size =4 ounces okra

Cooking Time = 60 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 low fat buttermilk
1/2 lime (juiced)
1 Tbsp peach preserves
1/4 Tbsp hot sauce (like Tabasco or Crystal)
1/4 tsp salt
1/8 tsp fresh ground black pepper
2 lbs fresh okra
1 quart water
spray oil

Place the buttermilk, lime juice, peach preserves, Tabasco, salt and pepper in a blender or mini-chopper.

Puree until smooth.

Place the buttermilk mixture in a small sauce pan over medium heat.

Cook slowly and do not allow to simmer for about 20 minutes until reduced to 1/4 cup. Whisk frequently.

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.

Serve with the buttermilk glaze cold or hot.

Nutrition Facts

Serving size = 4 ounces okra

Servings = 4

.

Amount Per Serving

Calories 97 Calories from Fat 6
  % Daily Value
Total Fat <1g 1%
    Saturated Fat <1g 1%
    Monounsaturated Fat 0g  
    Trans Fat 0g  
Cholesterol 1mg 1%
Sodium 184mg 7%
Total Carbohydrates 21g 9%
    Dietary Fiber 7g 24%
    Sugars 6g  
Protein 6g  
Vitamin A 16% Vitamin C 85%
Calcium 19% Iron 8%
Vitamin K 120 mcg Potassium 736 mg
Magnesium 133 mg