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Smothered Okra and Eggplant

 

58

Yield

1

batch

Prep

15

min

Cook

45

min

Ready

1

hrs

Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber
 

Ingredients

Seasoning mix
1 ½ teaspoons onion powder
1 teaspoon salt
1 teaspoon prepared mustard
dried
1 teaspoon thyme
dried
*
½ teaspoon garlic powder
½ teaspoon black pepper
ground
½ teaspoon white pepper
ground
½ teaspoon dill weed
*
teaspoon cayenne pepper
*
Recipe
2 cups onions
in all
1 cup green bell peppers
chopped
2 cups okra
in all
*
1 medium eggplant
1 cup, finely diced, remaining md diced.
*
3 cups tomatoes
fresh, chopped , or 2 cn diced tomatoes
½ cup tomato sauce
1 cup apple juice

Directions

1) Mix spices in a small bowl.

2) Combine 1 cup of chopped onion, 1 cup finely chopped eggplant, 1 cup of okra (I put in a food processor and pulse to chop finely)

3) Heat non-stick skillet or pot over high heat about 4 minutes. Add chopped vegetables, bell pepper and seasoning mix, stir and cook for about 5 minutes. Vegetables should stick to bottom of pan, then you unstick and stir them so that they carmelize (brown) a little but don't burn.

4) Stir in 1 cup of apple juice, stir to unstick from bottom, add 1 cup of tomatoes. Cook, stirring occasionally until most of liquid evaporates, about 20 minutes.

5) Add remaining onions, okra, eggplant and tomatoes (tomato sauce if used). Scrape to clear bottom and cook 10 minutes or more until eggplant is cooked.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 349g (12.3 oz)
Amount per Serving
Calories 1095% of calories from fat
 % Daily Value *
Total Fat 1g 1%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 621mg 26%
Total Carbohydrate 8g 8%
Dietary Fiber 4g 18%
Sugars g
Protein 6g
Vitamin A 28% Vitamin C 139%
Calcium 5% Iron 8%
* based on a 2,000 calorie diet How is this calculated?

 

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