One cup of okra daily is healthy for you because it is high in vitamins and minerals. However, its viscous juice makes it an unpopular vegetable in some people. Here are ways to make the vegetable more attractive for those who don’t like okra.
Ingredients: 2 cups okra, 1 pound smoked turkey drumstick, 1/3 cup Worcestershire sauce, 2 tablespoons cider vinegar, 2 tablespoons brown sugar, 2 cups lima beans, 2 cups corn kernels, 1 pound potatoes, 1 dried bay leaf, 15 ounces diced tomatoes, 4 cups chicken broth, ½ teaspoon dried thyme, 1 onion, ¼ teaspoon crushed red pepper, 2 tablespoons tomato paste, 1 tablespoon canola oil, 2 celery stalks, 2 carrots, 3 garlic cloves, ½ teaspoon ground black pepper, and 1 ½ teaspoons salt
Preparation: Heat oil in a pot over medium heat and cook onion, celery, carrots, salt, and pepper for 3 minutes. Next, stir in garlic, crushed red pepper, and thyme. After 1 minute, stir in tomato paste and cook for 1 minute. Next, add broth, tomatoes, and bay leaf then bring mixture to a boil. Add corn, okra, turkey, potatoes, and lima beans then bring to a boil. Next, bring down to a simmer to cook for 20 minutes while covered. Add vinegar, sugar, Worcestershire sauce, and salt. Simmer for another 20 minutes, shred turkey, and heat thoroughly before serving.
Chicken and Sausage Gumbo
Ingredients: 2 cups okra, 8 ounces smoked turkey sausage links, 2 cups cooked and chopped chicken breast, 14 ounces chicken broth, 1/3 cup all-purpose flour, 1 cup water, 1 cup red/green sweet pepper, 1 cup onion, 4 garlic cloves, ½ cup celery, ½ teaspoon ground black pepper, ¼ teaspoon cayenne pepper, 1 teaspoon dried and crushed thyme, and 3 cups cooked brown rice
Preparation: Heat saucepan over medium heat and cook flour for 6 minutes, stirring occasionally. Cool slightly before adding the broth. Stir until mixture thickens then pour into a slow cooker. Add okra, sausages, chicken, onion, celery, thyme, garlic, sweet pepper, cayenne pepper, black pepper, and water. Cover and cook on low for 6 to 7 hours. If you don’t want to wait long, cook on high for 3 to 3 ½ hours. Make sure to skim off fat occasionally. Serve gumbo with cooked rice.
Okra and Rice Casserole
Ingredients: 1 ½ pounds trimmed okra, 3 tablespoons canola oil, ½ cup yellow onion, ½ cup celery, ½ cup green bell pepper, 2 tablespoons all-purpose flour, 2 teaspoons garlic, 15 ounces diced tomatoes, 3 cups vegetable broth, 1 cup corn kernels, ¼ teaspoon ground black pepper, 2 teaspoons Cajun seasoning, ¼ cup melted salted butter, 2 pressed garlic cloves, 8 ½ ounces basmati rice (microwavable), and 8 French bread slices
Preparation: Preheat oven to 350°F and prepare a baking dish (13 x 9 in) by greasing it. In a Dutch oven, whisk flour and oil over medium heat for 5 to 7 minutes. Next, add bell pepper, garlic, onion, and celery. Cook for about 3 minutes then add broth, tomatoes, corn, okra, Cajun seasoning, and pepper. Bring mixture to a boil, then simmer for 10 minutes until thick. Combine butter and pressed garlic in a bowl then brush the bread with the mixture. Bake bread for 3 minutes per side then transfer to a food processor and pulse until crumbled. Cook basmati rice in microwave according to instructions then spoon into prepared dish. Top rice with okra mixture and breadcrumbs. Bake for 25 to 30 minutes.