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Smothered Okra and Tomatoes Over Rice

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Smothered Okra and Tomatoes Over Rice Recipe
Nutrition Facts*
Serving Size
14 Recipe
Servings Per Recipe
4
Amount Per Serving
Calories
435
Calories from Fat
63
% Daily Value
Total Fat
7g
11%
Saturated Fat
1g
5%
Trans Fat
0g
Cholesterol
22mg
7%
Sodium
425mg
18%
Total Carbohydrates
79g
26%
Dietary Fiber
9g
36%
Sugars
18g
Protein
18g
Calcium
44mg
4%

Number of servings: 4

Calories per serving: 435

Preparation time: 20 min

Total time: 45 min

Ingredients

Nonstick cooking spray

1 tbsp canola oil

2 cups chopped onion

4 garlic cloves, minced

1 cup chopped green bell pepper

2 cups frozen, whole-kernel corn

1 (14 12-oz) can stewed, sliced tomatoes, no salt added

6 oz chopped smoked turkey

12 tsp thyme

Dash cayenne pepper

5 cups frozen, cut okra, thawed

14 cup water

1 cup brown rice, cooked according to directions without salt or fat

Directions

1. Spray a large skillet with nonstick cooking spray. Place the skillet over medium-high heat and add canola oil. When oil is hot, add onion, garlic, and bell pepper. Sauté for 2 to 3 minutes.

2. Add corn, tomatoes, smoked turkey, thyme, cayenne pepper, okra, and water. Bring to a boil. Cover. Reduce heat to simmer and cook 20 to 25 minutes.

3. Serve over hot brown rice.

Makes 4 servings.

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