OKRA-homa - inside look into one of Oklahoma's top crops (with recipe) - ONIE Project

OKRA-homa - inside look into one of Oklahoma's top crops (with recipe)

Posted by ONIE Project on 07/30/2014

Okra recipes from ONIE

Okra is in season. It is available at most farmers' markets that accept SNAP and the price fits my budget.  I was raised on a farm and just mentioning okra brings back great memories with my family. Yet, I never knew there were so many benefits of okra. It is low in calories and saturated fat (always a good thing) and is loaded with dietary fiber, minerals, and vitamins.  It has lots of Vitamin C and is one of the vegetables with the most anti-oxidants.  The Vitamin C reduces risks of heart disease and cancer and the anti-oxidants are good for vision. The nutritional benefits can go on and on… One very useful fact, Okra contains potassium. Potassium builds muscle and gives us energy.  With all these great benefits the best part is the taste!!! The ONIE Test Kitchen put together a new recipe that uses okra as a main ingredient, Southern Chicken and Okra. This recipe is featured in the ONIE Hearty, Healthy & Homemade 2014 Nutrition Calendar for the month of August. The preparation time is 35 minutes. Southern Chicken & Okra recipe from ONIE

Southern Chicken & Okra

Healthy chicken recipesIngredients:   
  • 1 lb. red potatoes, largely diced
  • 2 (6-oz) chicken breasts, boneless, skinless, largely diced
  • 3 Tbsp olive oil
  • ½ white onion, diced
  • ½ green bell pepper, diced
  • ½ cup water 2 cloves garlic, minced
  • 1 cup grape tomatoes, halved
  • ½ cup fresh or frozen cut okra, chopped (thawed, if frozen)
  • ½ tsp dried thyme
  • 2 dried bay leaves

*Serves 4

  1. Place potatoes in a pot & cover with water Bring to boil & cook 15-20 minutes. ONIE Project: Southern Chicken & Okra Nutrition Facts
  2. In a large skillet, heat 1 Tbsp of oil on medium-high. Add chicken & sear for 4 minutes per side or until lightly browned. Transfer to a plate. Set aside.
  3. Return skillet to medium-high and heat 1 Tbsp of oil. Add onion & bell pepper. Sauté 4 minutes or until lightly browned. Add garlic & sauté for 15-30 seconds.
  4. Reduce heat to medium-low. Add ½ cup water, tomatoes, okra, thyme and bay leaves. Cover & simmer for 10 minutes or until okra is tender.
  5. Remove from heat. A remaining 1 Tbsp. olive oil. Add chicken & potatoes to skillet. Cover & let stand for 5 minutes to absorb flavors.
*Printable version

I think this little recipe will be perfect for dinner on such a rainy day!  Happy Wednesday. From the ONIE Project Team.

ONIE Project



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