nutritional information

Per Serving (2/3 cup stew and 2/3 cup barley):

  • Calories: 298
  • Protein: 9 g
  • Total Fat: 3 g
  • Saturated Fat: <1 g
  • Carbohydrates: 61 g
  • Cholesterol: 0 mg
  • Sodium: 38 mg
  • Fiber: 14 g
  • Sugar: 5 g

Stewed Okra and Tomatoes

Serves 6

Okra and tomatoes are a favorite pairing in Southern and Caribbean cuisines.
  • 2 cups uncooked pearl barley
  • 1 Tbs. olive oil
  • 1 yellow onion, sliced (1½ cups)
  • 1 lb. okra, sliced (5 cups)
  • 4 Roma tomatoes, chopped (2 cups)
  • 1 clove garlic, minced (1 tsp.)
  • 1 cup low-sodium vegetable broth
  • 2 Tbs. lemon juice
  • 1½ cups crumbled feta cheese, optional

1. Cook barley according to package directions.

2. Heat oil in large skillet over medium heat. Add onion, and sauté 5 minutes. Add okra, and sauté 5 minutes. Add tomatoes and garlic, and sauté 3 minutes, or until tomatoes release their juices. Stir in broth, and bring to a boil. Reduce heat to medium-low, and simmer 15 minutes. Stir in lemon juice, and season with salt and pepper, if desired. Serve vegetables over barley, and top with feta (if using).

June 2014 p.58

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