Cooking with Tammy Kelly: Let’s Use the Fresh Okra
Whether you want to create simple sides or hearty mains, these okra recipes will take you on a flavorful voyage. Don’t just push this green veggie to the side of your plate; make it the star.
Spicy Grilled Okra
2 pounds fresh okra
2 tablespoons olive oil
1 teaspoon salt
1 teaspoon smoked paprika
1 teaspoon chili powder
1/2 teaspoon garlic powder
1/2 teaspoon cumin
In a large bowl, combine okra and olive oil, tossing to coat. Add spices and continue to toss, until okra is evenly coated.
Arrange okra in a single layer on a fish basket or skewer on a stick.
Grill over medium high heat for 3 minutes with the cover closed. Flip and grill an additional 3 minutes, or until okra is slightly charred and crispy outside and soft in the center. Look for smaller okra pods, which will both cook quicker and produce less mucilage.
To keep the outsides crispy and prevent the slimy feeling, cook quickly over high heat.
Dry the okra thoroughly before seasoning and placing it on the grill.
Easy Fresh Okra Stew
1 small Vidalia onion finely chopped (or 1/2 large Vidalia onion)
2 garlic cloves minced (you can add up to 4 cloves garlic, depending on your preference)
30 oz canned diced organic tomatoes (or 4 whole garden fresh tomatoes pulsed in a food processor, leaving some small chunks of tomato)
1 ½ tablespoons sugar
2 tablespoons red wine vinegar
½ 1cup fresh green beans cut into small pieces
1/2 cup fresh zucchini cut into small cubes
1 1/2 cups fresh okra cut into 1 inch slices
Fresh black pepper to taste
1 1/2 tbsp extra virgin olive oil
1 packet liquid chicken broth
Place sliced okra in a pan and cover with cold water.
Bring to a boil, lower heat to medium and cook for 5 minutes. Drain and rinse well. This step helps to reduce the slime on the okra.
Heat olive oil in a large sauté pan over medium-high heat. Add onion and cook until soft, but not brown, about 5 minutes. Add garlic and sauté until garlic is lightly golden, about 1 minute.
Add okra, zucchini, green beans, tomatoes, chicken broth concentrate, red wine vinegar, sugar and pepper.
Bring to a boil, then reduce heat to low and simmer for 30 minutes or until vegetables are tender.
Serves 4, each serving contains; Calories 165, Carbohydrates 27g., Protein 5g., Fat 1g., Sodium 297mg., Fiber 6g., Sugar 16g.
Old Fashioned Southern Fried Okra
1 pound okra
3/4 cup all-purpose flour
1/2 teaspoon salt
1/4 teaspoon paprika
1/4 teaspoon chili powder
1/8 teaspoon garlic salt
1/8 teaspoon onion salt
2 eggs beaten
1 1/2 cups cornmeal
vegetable oil for frying
1 teaspoon salt
Wash okra and cut it into 3/8 inch slices.
Place flour, paprika, chili powder, garlic salt and onion salt in a small bowl.
Stir flour and seasonings until well blended.
Drop cut okra into the seasoned flour.
Beat two eggs in another bowl.
Drop flour coated okra into beaten eggs. Stir to coat okra with eggs.
Place cornmeal in another bowl.
Drop wet okra into cornmeal. Toss to coat the okra with cornmeal. Shake off excess cornmeal.
Heat a skillet with about ½-inch of vegetable oil over medium-high heat.
When the oil is heated to 375 degrees, place breaded okra in the skillet.
Cook the okra for 1 to 2 minutes on one side or until browned.
Rotate and flip the okra to cook until browned on all sides.
Remove the okra from skillet with a slotted spatula or spoon.
Drain the fried okra on paper towels.
Season it with salt while it is still warm.
Serves 6, each serving contains; Calories 205, Carbohydrates 37g., Protein 7g., Fat 3g., Sodium 707 mg., Fiber 5g., Sugar 1g.
Okra Corn Salsa
2 tablespoons olive oil
2 ears of corn kernels cut off
1 pound okra, thinly sliced
½ medium sweet onion, chopped
1/3 cup chopped pickled jalapeno slices
3 plum tomatoes, chopped
1 tablespoon lime juice
¼ teaspoon pepper
salt to taste
1/4 cup chopped fresh cilantro
Heat oil over medium-high heat in a large nonstick skillet. Add corn and cook 2 minutes.
Add okra and onion and cook for 3 to 4 more minutes.
Remove from heat and stir in remaining ingredients. Serves 6!
Okra Fritters
2 cups okra cut in round pieces (Can use fresh or frozen)
1 1/4 cups self-rising cornmeal
1/2 cup all-purpose flour
1 egg
1/2 cup onion finely chopped
1 1/2 cups buttermilk
Salt & Pepper (Optional)
1 cup oil
In a large mixing bowl with a spoon mix together all ingredients except okra and oil.
Fold in the okra. Heat the oil in a large skillet.
Drop by spoonful’s into the hot oil. (About a ¼ cup measuring cup for each fritter).
Fry on one side about 2 minutes or until good and crusty, turn and fry the other side.
Drain on paper towels. Slather with butter and enjoy. Serves 10.
Fried Okra Cornbread Bites
1 cup fresh thinly sliced okra
¾ cup self-rising cornmeal mix
¾ cup buttermilk
2 tablespoon vegetable oil
1 cup shredded cheddar cheese
Preheat oven to 450º F. Grease 24 mini muffin pan cups. Set aside.
Microwave okra in a microwave-safe bowl for 1 minute.
Combine okra, cornmeal mix, buttermilk, oil and cheese. Pour into prepared muffin pan.
Bake for 10 to 12 minutes, until golden brown.
Can be served warm or at room temperature. Yields 24 muffins.
Rice Casserole with Fresh Okra
Non-stick cooking spray
1 tablespoon vegan butter
1/4 cup green bell pepper seeded and diced
1/4 cup yellow onion diced
1/4 cup celery diced
1/2 teaspoon garlic minced
3/4 pound okra trimmed and cut crosswise into 1/2-inch rounds
1 cup long-grain white rice
14 ounces petite diced tomatoes with liquid
1 1/2 teaspoons Creole seasoning
1/2 teaspoon salt
1/4 teaspoon ground black pepper
Preheat the oven to 375°F. Spray an 8×8-inch baking dish with non-stick cooking spray. Set aside.
Into a large skillet over medium-high heat, add the butter. When the butter is melted, add the bell pepper, onion, and celery. Cook for 2 minutes, until softened. Add the garlic and cook for an additional 30 seconds.
Add the rice and okra. Cook for 1 minute, stirring frequently until rice is very lightly toasted. Stir in the tomatoes with their liquid, Creole seasoning, salt, and pepper.
Transfer to the prepared baking dish. Pour in the water, distributing it throughout the casserole. Cover tightly with foil.
Bake for 1 hour and 15 minutes, or until the rice is fully cooked. Fluff the rice with a fork and serve hot.
Serves 6, each serving contains; Calories 205, Carbohydrates 35g., Protein 5g., Fat 1g., Sodium 307 mg., Fiber 4.
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