Kelly Family Cookbook: Okra and Tomatoes

American Cooking: The Great West: Recipes

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Vegetables and Garnishes

Okra and Tomatoes

To serve 4

1 pound fresh okra, or substitute two 10-ounce packages frozen okra, thoroughly defrosted
4 lean slices bacon, cut crosswise into halves
1 medium-sized onion, peeled and coarsely chopped

1 1/2 teaspoons salt
3 medium-sized firm ripe tomatoes, peeled and coarsely chopped (see chile con queso)
1 teaspoon finely chopped fresh hot red chili (caution: see note)

Wash the fresh okra under cold running water, and with a small sharp knife scrape the skin lightly to remove any surface fuzz. (Frozen okra needs only to be thoroughly defrosted and drained.) Pat the okra completely dry with paper towels, cut off the stems and slice the okra cross-wise into 1/4-inch-thick rounds.

In a heavy 10-inch skillet fry the bacon over moderate heat, turning the pieces frequently with tongs until they are crisp and brown and have rendered all their fat. Transfer the bacon to paper towels to drain.

Add the okra, onion and salt to the fat remaining in the skillet and, stirring constantly, cook over moderate heat for 10 minutes. Watch carefully and regulate the heat so that the vegetables do not burn. Add the tomatoes and chili and cook over high heat for 2 minutes, still stirring constantly, Reduce the heat to low and, stirring the mixture occasionally, simmer uncovered for about 15 minutes, or until the okra and tomatoes are soft. Taste for seasoning.

To serve, transfer the entire contents of the skillet to a heated bowl and arrange the bacon on top.

American Cooking: The Great West: Recipes - Vegetables and Garnishes

Add_RecipeNutrientData

Total Moisture: 926.5347375
Total Calorie: 475.475
Total Protein: 28.46105625
Total Total_Fat: 18.234025
Total Ash: 16.85618125
Total Carbohydrate: 58.51406875
Total Fiber: 17.0783125
Total Sugar: 29.2541375
Total Calcium: 0.44747625
Total Iron: 0.00439428125
Total Magnesium: 0.271018125
Total Phosphorus: 0.489655625
Total Potassium: 2.21888375
Total Sodium: 4.301431875
Total Zinc: 0.0047420875
Total Copper: 0.000705256875
Total Manganese: 0.004894845625
Total Selenium: 2.69644375E-05
Total Vit_C: 0.1143889375
Total Thiamin: 0.000820405
Total Riboflaven: 0.00070016125
Total Niacin: 0.0103295925
Total Panto_Acid: 0.002045031875
Total Vit_B6: 0.00088571875
Total Folate_Tot: 0.587328125
Total Folic_Acid: 0
Total Food_Folate: 0.587328125
Total Folate_DFE: 0.587328125
Total CholineTot: 0.12624875
Total Vit_B12: 0.0005014
Total Vit_A: 4.693115
Total Vit_A_RAE: 0.23879
Total Retinol: 0.00506
Total Alpha_Carot: 0.3743775
Total Beta_Carot: 2.61624125
Total Beta_Crypt: 0.001875
Total Lycopene: 9.49437
Total Lut_Zea: 2.633504375
Total Vit_E: 0.00387214375
Total Vit_D: 0.000184
Total Vit_D_IU: 0.00782
Total Vit_K: 0.27402725
Total FA_Sat: 0.00597622875
Total FA_Mono: 0.007477615
Total FA_Poly: 0.003474093125
Total Cholesterol: 0.04554

Breakdown By Ingredients:

1 pound fresh okra, or substitute two 10-ounce packages frozen okra, thoroughly defrosted

Number of Grams: 510
Total Moisture: 464.712
Total Calorie: 147.9
Protein: 8.313
Total Fat: 1.224
Total Ash: 3.009
Total Carbohydrate: 32.691
Total Fiber: 10.71
Total Sugar: 14.637
Total Calcium: 377.4
Total Iron: 2.652
Total Magnesium: 204
Total Phosphorus: 188.7
Total Potassium: 938.4
Total Sodium: 15.3
Total Zinc: 2.499
Total Copper: 0.3876
Total Manganese: 4.3044
Total Seleneium: 3.06
Total Vit_C: 48.96
Total Thiamin: 0.3723
Total Riboflavin: 0.4896
Total Niacin: 3.1416
Total Panto_Acid: 1.0659
Total Vit_B6: 0.1887
Total Folate_Tot: 510
Total Folic_Acid: 0
Total Food_Folate: 510
Total Folate_DFE: 510
Total Choline_Tot: 56.1
Total Vit_B12: 0
Total Vit_A_IU: 1555.5
Total Vit_A_RAE: 76.5
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 933.3
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 2142
Total Vit_E: 1.632
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 243.78
Total FA_Sat: 0.3213
Total FA_Mono: 0.204
Total FA_Poly: 0.3264
Total Cholesterol: 0

4 lean slices bacon, cut crosswise into halves

Number of Grams: 46
Total Moisture: 10.879
Total Calorie: 215.28
Protein: 15.6032
Total Fat: 16.1414
Total Ash: 2.5944
Total Carbohydrate: 0.782
Total Fiber: 0
Total Sugar: 0
Total Calcium: 5.06
Total Iron: 0.437
Total Magnesium: 14.26
Total Phosphorus: 178.48
Total Potassium: 229.54
Total Sodium: 774.64
Total Zinc: 1.4076
Total Copper: 0.0483
Total Manganese: 0.01012
Total Seleneium: 23.322
Total Vit_C: 0
Total Thiamin: 0.2576
Total Riboflavin: 0.10672
Total Niacin: 4.81022
Total Panto_Acid: 0.506
Total Vit_B6: 0.2461
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 40.94
Total Vit_B12: 0.5014
Total Vit_A_IU: 17.02
Total Vit_A_RAE: 5.06
Total Retinol: 5.06
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0.1932
Total Vit_D: 0.184
Total Vit_D_IU: 7.82
Total Vit_K: 0
Total FA_Sat: 5.50344
Total FA_Mono: 7.1438
Total FA_Poly: 2.81152
Total Cholesterol: 45.54

1 medium-sized onion, peeled and coarsely chopped

Number of Grams: 110
Total Moisture: 98.021
Total Calorie: 44
Protein: 1.21
Total Fat: 0.11
Total Ash: 0.385
Total Carbohydrate: 10.274
Total Fiber: 1.87
Total Sugar: 4.664
Total Calcium: 25.3
Total Iron: 0.231
Total Magnesium: 11
Total Phosphorus: 31.9
Total Potassium: 160.6
Total Sodium: 4.4
Total Zinc: 0.187
Total Copper: 0.0429
Total Manganese: 0.1419
Total Seleneium: 0.55
Total Vit_C: 8.14
Total Thiamin: 0.0506
Total Riboflavin: 0.0297
Total Niacin: 0.1276
Total Panto_Acid: 0.1353
Total Vit_B6: 0.132
Total Folate_Tot: 20.9
Total Folic_Acid: 0
Total Food_Folate: 20.9
Total Folate_DFE: 20.9
Total Choline_Tot: 6.6
Total Vit_B12: 0
Total Vit_A_IU: 2.2
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 1.1
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 4.4
Total Vit_E: 0.022
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.44
Total FA_Sat: 0.0462
Total FA_Mono: 0.0143
Total FA_Poly: 0.0187
Total Cholesterol: 0

1 1/2 teaspoons salt

Number of Grams: 9
Total Moisture: 0.018
Total Calorie: 0
Protein: 0
Total Fat: 0
Total Ash: 8.982
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 2.16
Total Iron: 0.0297
Total Magnesium: 0.09
Total Phosphorus: 0
Total Potassium: 0.72
Total Sodium: 3488.22
Total Zinc: 0.009
Total Copper: 0.0027
Total Manganese: 0.009
Total Seleneium: 0.009
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0
Total FA_Mono: 0
Total FA_Poly: 0
Total Cholesterol: 0

3 medium-sized firm ripe tomatoes, peeled and coarsely chopped (see chile con queso)

Number of Grams: 369
Total Moisture: 348.7788
Total Calorie: 66.42
Protein: 3.2472
Total Fat: 0.738
Total Ash: 1.845
Total Carbohydrate: 14.3541
Total Fiber: 4.428
Total Sugar: 9.7047
Total Calcium: 36.9
Total Iron: 0.9963
Total Magnesium: 40.59
Total Phosphorus: 88.56
Total Potassium: 874.53
Total Sodium: 18.45
Total Zinc: 0.6273
Total Copper: 0.21771
Total Manganese: 0.42066
Total Seleneium: 0
Total Vit_C: 50.553
Total Thiamin: 0.13653
Total Riboflavin: 0.07011
Total Niacin: 2.19186
Total Panto_Acid: 0.32841
Total Vit_B6: 0.2952
Total Folate_Tot: 55.35
Total Folic_Acid: 0
Total Food_Folate: 55.35
Total Folate_DFE: 55.35
Total Choline_Tot: 22.14
Total Vit_B12: 0
Total Vit_A_IU: 3073.77
Total Vit_A_RAE: 154.98
Total Retinol: 0
Total Alpha_Carot: 372.69
Total Beta_Carot: 1656.81
Total Beta_Crypt: 0
Total Lycopene: 9494.37
Total Lut_Zea: 453.87
Total Vit_E: 1.9926
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 29.151
Total FA_Sat: 0.10332
Total FA_Mono: 0.11439
Total FA_Poly: 0.30627
Total Cholesterol: 0

1 teaspoon finely chopped fresh hot red chili (caution: see note)

Number of Grams: 4.6875
Total Moisture: 4.1259375
Total Calorie: 1.875
Protein: 0.08765625
Total Fat: 0.020625
Total Ash: 0.04078125
Total Carbohydrate: 0.41296875
Total Fiber: 0.0703125
Total Sugar: 0.2484375
Total Calcium: 0.65625
Total Iron: 0.04828125
Total Magnesium: 1.078125
Total Phosphorus: 2.015625
Total Potassium: 15.09375
Total Sodium: 0.421875
Total Zinc: 0.0121875
Total Copper: 0.006046875
Total Manganese: 0.008765625
Total Seleneium: 0.0234375
Total Vit_C: 6.7359375
Total Thiamin: 0.003375
Total Riboflavin: 0.00403125
Total Niacin: 0.0583125
Total Panto_Acid: 0.009421875
Total Vit_B6: 0.02371875
Total Folate_Tot: 1.078125
Total Folic_Acid: 0
Total Food_Folate: 1.078125
Total Folate_DFE: 1.078125
Total Choline_Tot: 0.46875
Total Vit_B12: 0
Total Vit_A_IU: 44.625
Total Vit_A_RAE: 2.25
Total Retinol: 0
Total Alpha_Carot: 1.6875
Total Beta_Carot: 25.03125
Total Beta_Crypt: 1.875
Total Lycopene: 0
Total Lut_Zea: 33.234375
Total Vit_E: 0.03234375
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.65625
Total FA_Sat: 0.00196875
Total FA_Mono: 0.001125
Total FA_Poly: 0.011203125
Total Cholesterol: 0

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