Ground Beef and Okra Stew
1 pound fresh okra
1 pound extra lean ground beef
1 medium onion, chopped
1 clove garlic, minced
4 to 6 fresh tomatoes, chopped or 2 cups diced canned tomatoes,
undrained
1-1/2 cups fat free, low sodium beef broth
1 cup water
1/4 cup tomato paste
3 tablespoons fresh lemon juice
1/4 teaspoon allspice
1/4 teaspoon black pepper
1/4 teaspoon red pepper
1/2 teaspoon salt, optional
1/2 cup sliced green pepper
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Wash okra thoroughly. Remove caps. If okra is small, leave whole. If large, cut crosswise into 1-1/2 inch pieces. Set aside.
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Sauté beef in until lightly browned. Drain if needed. Add onion and garlic. Sauté 2 to 3 minutes longer.
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Stir in tomatoes, broth, water, tomato paste, lemon juice, allspice, black pepper, red pepper, and salt (if using). Bring to a boil. Reduce heat.
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Cover and simmer about 15 minutes. Add okra and green pepper. Simmer 20-30 minutes longer or until okra is tender. Adjust seasoning if needed and serve.
Yields 4 servings.
| Nutrition Facts Servings per recipe: 4 |
| Amount Per Serving |
| Calories 301 Calories from fat 135 |
|
............................................................
% Daily Value Total Fat 15g 23% ......... Saturated Fat trace 6g 29% Cholesterol 59mg 20% Sodium 439mg 6% Carbohydrate 21g... ..... 7% ............Dietary Fiber 6g 25% Protein 21g 43% Vitamin A: 37% Vitamin C: 121% Folacin: 34% Calcium: 12%......... Iron: 19% Potassium: 30% |
Source: Modified from original source: http://www.cooks.com/rec
Provided by:
Barbara Brown
Food Specialist
OSU Cooperative Extension Service
Stillwater, Oklahoma 74078-6141
bbrown@okstate.edu