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smothered okra serves 6 (1 cup servings) induction legal
Ingredients
Ingredient Name Measure Amount
Peppers, sweet, green, raw 1/2 cup, chopped
Okra, raw 2 cups
Tomatoes, red, ripe, raw, 2 cups chopped
Onions, raw 1/2 cup, chopped
Garlic, raw 2 cloves
Oil, olive 4 tbsps
chicken stock 1 cup I use home made but the recipe is
calculated for canned.
heat oil in pan on medium.
add chopped onion, chopped garlic, and chopped pepper. cook about 5 min till tender.
Add sliced fresh okra or can sub a 10 oz frozen box, and peeled chopped tomatoes.
Bring to a boil. Add stock and return to boil.
turn down heat and simmer for 20 min until okra is tender.
Serve with salt, pepper and hot sauce of choice. I use XXX habernero sauce. Remember to count the extra carbs.
Recipe Values
Water (g) 902.8
Food energy (kcal) 717.
Protein (g) 11.1
Total lipid (fat)(g) 56.8
Carbohydrate, by difference (g) 51.03
Total dietary fiber (g) 13.5
Ash (g) 7.618
Calcium (mg) 249.
Phosphorus (mg) 293.
Iron (mg) 4.306
Sodium (mg) 1538
Potassium (mg) 1757
Magnesium (mg) 178.
Zinc (mg) 1.984
Copper (mg) 0.586
Manganese (mg) 2.838
Selenium (mcg) 6.09
Vitamin A (IU) 4071
Vitamin E (mg alpha-tocopherol equivalents) 10.0
Thiamin (mg) 0.716
Riboflavin (mg) 0.366
Niacin (mg) 5.056
Pantothenic acid (mg) 1.64
Vitamin B6 (mg) 1.2
Folate (mcg) 264.
Vitamin B12 (mcg) 0.02
Vitamin C (mg) 188.
Saturated fatty acid (g) 7.814
Monounsaturated fatty acids (g) 40.3
Polyunsaturated fatty acids (g) 5.58
Cholesterol (mg) 0.0
Ingredients
Ingredient Name Measure Amount
Peppers, sweet, green, raw 1/2 cup, chopped
Okra, raw 2 cups
Tomatoes, red, ripe, raw, 2 cups chopped
Onions, raw 1/2 cup, chopped
Garlic, raw 2 cloves
Oil, olive 4 tbsps
chicken stock 1 cup I use home made but the recipe is
calculated for canned.
heat oil in pan on medium.
add chopped onion, chopped garlic, and chopped pepper. cook about 5 min till tender.
Add sliced fresh okra or can sub a 10 oz frozen box, and peeled chopped tomatoes.
Bring to a boil. Add stock and return to boil.
turn down heat and simmer for 20 min until okra is tender.
Serve with salt, pepper and hot sauce of choice. I use XXX habernero sauce. Remember to count the extra carbs.
Recipe Values
Water (g) 902.8
Food energy (kcal) 717.
Protein (g) 11.1
Total lipid (fat)(g) 56.8
Carbohydrate, by difference (g) 51.03
Total dietary fiber (g) 13.5
Ash (g) 7.618
Calcium (mg) 249.
Phosphorus (mg) 293.
Iron (mg) 4.306
Sodium (mg) 1538
Potassium (mg) 1757
Magnesium (mg) 178.
Zinc (mg) 1.984
Copper (mg) 0.586
Manganese (mg) 2.838
Selenium (mcg) 6.09
Vitamin A (IU) 4071
Vitamin E (mg alpha-tocopherol equivalents) 10.0
Thiamin (mg) 0.716
Riboflavin (mg) 0.366
Niacin (mg) 5.056
Pantothenic acid (mg) 1.64
Vitamin B6 (mg) 1.2
Folate (mcg) 264.
Vitamin B12 (mcg) 0.02
Vitamin C (mg) 188.
Saturated fatty acid (g) 7.814
Monounsaturated fatty acids (g) 40.3
Polyunsaturated fatty acids (g) 5.58
Cholesterol (mg) 0.0
if i keep giving you Atkins foods that need it. After all what good is a BAMA girl if she can't make good low carb cornbread. LOL LOL
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