Welcome to the new ChooseMyPlate website! Please pardon our dust during this transition. We appreciate your patience.

Okra and Greens

Recipe Image
Add To Favorites

Okra and Greens
Español

Fivestar Rating
Recipe Total Cost
  • Makes: 5 servings

Spicy and flavorful, this is an amazing side dish that doubles easily.  Double up and enjoy it with a crowd during the summer months when okra is in season. 

Ingredients

  • 1 onion (small, finely chopped)
  • 2 tablespoon corn oil
  • 6 cup greens (1 pound, shredded)
  • 16 okra
  • 4 chili peppers (finely chopped and crushed)
  • 1 lemon
  • 1/4 cup water

Directions

1. In a large heavy pan sauté onions in oil until golden brown.

2. Add remaining ingredients and about ¼ cup of water. Simmer over low heat, covered, until greens are tender.

3. Squeeze lemon juice before serving.

Notes

You can substitute about 2 cups of cut/frozen okra in place of whole okra. 

Learn more about:

Source: Ohio Commission on Minority Health Opening the Door to Good Health Cookbook,
Healthy Recipes from Around the World

Nutrition Information

Serving Size: 1/5 of recipe (203g)
Nutrients Amount
Calories 98
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 31 mg
Total Carbohydrate 11 g
Dietary Fiber 4 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 3 g
Vitamin D 0 mcg
Calcium 82 mg
Iron 2 mg
Potassium 510 mg
N/A - data is not available
Nutrients Amount
Calories 98
Total Fat 6 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 3 g
Linoleic Acid 3 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Total Carbohydrate 11 g
Dietary Fiber 4 g
Total Sugars 4 g
Added Sugars 0 g
Protein 3 g
Minerals
Calcium 82 mg
Potassium 510 mg
Sodium 31 mg
Copper 160 mcg
Iron 2 mg
Magnesium 54 mg
Phosphorus 70 mg
Selenium 1 mcg
Zinc 1 mg
Vitamins
Vitamin A 273 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 92 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 181 mcg
Folate 127 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 1 mg
Choline 21 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

CMP Food Groups
MyPlate Food Groups
Vegetables
1 1/2 cups

Add new comment

Plain text

  • No HTML tags allowed.
  • Lines and paragraphs break automatically.
  • Web page addresses and email addresses turn into links automatically.