accompaniment, blogging 101, Recipes, salad, Uncategorized, Vegetarian
Comments 6

Okra, corn and tomato fry

If you don’t like or haven’t tried okra because of it’s reputation for being slimy, then this recipe will surprise. Dry frying the sliced okra before sautéeing  with tomato, onion, garlic and corn removes the slime and produces a tasty vegetarian side dish that is healthy and a delicious side dish served with green salad leaves and grilled pork or fish. Okra is full of fibre, antioxidants and vitamin K.

Prep time: 20 minutes Cooking time: 2o minutes

Ingredients:
1 onion thinly sliced
1 large tomato chopped
2 cloves of garlic crushed
10-12 medium size okra , washed, dried, stalk cut off and sliced lengthwise in half
200g of canned  corn kernels
1/2 teaspoon cayenne pepper or Cajun spice
2 tablespoons fresh thyme leaves stripped from stalk
salt and pepper to taste
2 tablespoons vegetable oil
finely chopped parsley to garnish
Optional: baby spinach leaves or lettuce to serve with

Method
Heat non-stick fry pan over a high heat, add okra cut side down until it browns and the sticky gel emitted dries up. Cook on cut side only. Remove from pan and set aside. (You will need to was pan before using again).

Heat oil in pan then add onions and cook slowly until translucent
Add crushed garlic and sautée for 1 minute
Add cayenne pepper, salt and pepper or just the Cajun spice if using latter, and mix through onion and garlic
Add tomatoes and thyme and a splash of water and cook until tomatoes just start to break up (5 minutes)
Add okra and corn kernels and cook for about 8 minutes, stirring gently from time to time to prevent sticking

image

Add okra, then corn to tomato and onion mixture

Taste okra to see if it needs additional cooking time, should be still slightly crunchy.
Garnish with parsley, serve on bed of spinach or lettuce with grilled fish or pork cutlets

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by

Born in South Africa, of Indian heritage. My family moved to Australia in the early 80's. I have a busy professional career as the CEO of a medium sized philanthropic Foundation based in Sydney. I love cooking, learning to cook, eating and travel. My blog Freespiritfood.net is written in the spirit of sharing my foodie adventures.

6 Comments

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