Make this for: Dinner
Category: Vegetables
This Recipe Makes: 7 Serving(s)

What you’ll need
1 tbsp. canola oil2 med onions, thinly sliced (lengthwise)2 med tomatoes, peeled and chopped1 tsp. red chili flakes1 tsp. salt1/2 tsp. turmeric2 lb fresh or frozen okra, sliced and trimmed1/4 cup freshly squeezed lemon juice1 cup water1 cup chopped cilantro

Step 1
In a large saute pan, heat oil over Medium heat. Add onions and cook for about 2 minutes or until soft.
Step 2
Add tomatoes and cook until onions are translucent and tomatoes are soft; about 2 minutes.
Step 3
Add chili flakes, salt and turmeric and stir for 2 minutes.
Step 4
Add okra and mix well, adding 2 tbsp (25 mL) of water if ingredients stick to pan.
Step 5
Add lemon juice and cook for 2 minutes, adding another 2 tbsp of water if sticking.
Step 6
Reserve 2 tbsp (25 mL) cilantro, and add remaining to pan.
Step 7
If using fresh okra, add remaining water and cover and cook up to 15 minutes. Omit adding the rest of the water here if using frozen okra.
Step 8
Garnish with reserved cilantro when okra is tender and remove from heat.
Step 9
TIP 1) You can use fresh or frozen pre-sliced okra in this recipe. Use frozen okra when fresh okra is not available or in season. You will need less water to cook the frozen okra in this recipe, as it has been blanched before freezing
Step 10
TIP 2) Okra is a good source of soluble fibre which has shown to decrease LDL (unhealthy) cholesterol and help to maintain blood sugar levels for individuals with prediabetes or diabetes.
Step 11
TIP 3) The amount of oil in the recipe has been cut down to make it low fat. If you find your ingredients are starting to stick to the pan, do not add any more oil. Instead add a tbsp of water to prevent sticking and/or burning. If this continues you may have your element on too high of a heat so turn it down slightly

Diabetic Exchanges
Fat: 1/2