Fabulous Fruits continued...
Although it's commonly cooked as a vegetable in the South, okra is rather uncommon to people living in other regions. It's also available sliced in the frozen section.
Buying tips: Look for bright-colored pods with no spotting or browning.
Best way to store: Store in a paper bag in the vegetable crisper. Use within a few days.
Nutritional attributes: 6 pods contain 10% Daily Value for vitamin A, 20% for vitamin C, and 6% for calcium.
Eating/cooking tips: Okra can be steamed, sautéed, oven-fried, or pickled. Use it in soups, salads, and casseroles, or as a side dish or appetizer. Don't cook it in iron, copper, or brass pans -- their chemical composition will turn okra black.
Either of these dishes is a delicious way to introduce some new produce into your diet.
Swiss Chard Egg-White Omelet
Journal as: 1 egg + 1 ounce low-fat cheese + 1 cup vegetables without added fat.
1 1/2 teaspoons canola oil
4 cups chopped green or red Swiss chard, packed (include stems if desired)
1 1/2 teaspoons minced garlic
Salt and pepper to taste
1/2 teaspoon hot pepper sauce (such as Tabasco), optional
1 cup egg substitute
1/2 cup shredded, reduced-fat sharp cheddar cheese
2 tablespoon chopped green onions or sweet onion
- Start heating an 11-inch nonstick skillet over medium-high heat. Add canola oil to skillet and add the Swiss chard and garlic. Sauté chard, stirring often, until tender (about three minutes). Season with salt, pepper, and pepper sauce, if desired. Remove mixture to plate.
- Add egg substitute, cheddar cheese, and onions to a 4-cup measure and stir to blend.
- Begin heating the 11-inch skillet over high heat, and coat the pan well with canola cooking spray. When hot, pour in half the egg substitute mixture and spread over bottom of pan. After a minute, tilt the pan to let any liquid in the middle flow to the edges of the pan. When underside is nicely browned, carefully flip omelet over to brown the other side. Spoon half the Swiss chard mixture over half of the top of the omelet. When underside is nicely brown (about two minutes), fold omelet and slide onto plate.
- Repeat step No. 3 with remaining egg and chard mixtures.