OKRA - · PDF fileEnjoy okra in many ways: baked, sautéed, roasted, stewed, grilled...
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Enjoy okra in many ways: baked, sautéed, roasted, stewed, grilled or diced! July - October Look for small to medium, brightly colored, firm pods. OKRA Store fresh okra in a plastic bag in the fridge up to 3 days. Okra can also be stored frozen in an airtight container up to 8 months. www.onieproject.org This material was funded by USDA’s Supplemental Nutrition Assistance Program [SNAP]. To find out more, call your local Department of Human Services (DHS) Office at 1.866.411.1877. This institution is an equal opportunity provider and employer. In Season How to Select How to Store Helpful Tips Enjoy okra in many ways: baked, sautéed, roasted, stewed, grilled or diced! July - October Look for small to medium, brightly colored, firm pods. OKRA Store fresh okra in a plastic bag in the fridge up to 3 days. Okra can also be stored frozen in an airtight container up to 8 months. www.onieproject.org This material was funded by USDA’s Supplemental Nutrition Assistance Program [SNAP]. To find out more, call your local Department of Human Services (DHS) Office at 1.866.411.1877. This institution is an equal opportunity provider and employer. In Season How to Select How to Store Helpful Tips
Transcript of OKRA - · PDF fileEnjoy okra in many ways: baked, sautéed, roasted, stewed, grilled...
Enjoy okra in many ways: baked, sautéed, roasted, stewed, grilled or diced!
July - October
Look for small to medium, brightly colored, firm pods.
OKRA
Store fresh okra in a plastic bag in the fridge up to 3 days. Okra can also be stored frozen in an airtight container up to 8 months.
www.onieproject.orgThis material was funded by USDA’s Supplemental Nutrition Assistance Program [SNAP]. To find out more, call your local
Department of Human Services (DHS) Office at 1.866.411.1877. This institution is an equal opportunity provider and employer.
In Season
How to Select
How to Store
Helpful TipsEnjoy okra in many ways: baked, sautéed, roasted, stewed, grilled or diced!
July - October
Look for small to medium, brightly colored, firm pods.
OKRA
Store fresh okra in a plastic bag in the fridge up to 3 days. Okra can also be stored frozen in an airtight container up to 8 months.
www.onieproject.orgThis material was funded by USDA’s Supplemental Nutrition Assistance Program [SNAP]. To find out more, call your local
Department of Human Services (DHS) Office at 1.866.411.1877. This institution is an equal opportunity provider and employer.
In Season
How to Select
How to Store
Helpful Tips
Recipe: Baked Popcorn Okra
1. Preheat oven to 425°F.2. In a medium bowl, beat egg until well
mixed. Add flour, milk & oil to make batter. Mix well.
3. In a large zip-close plastic bag, add cornmeal, chipotle pepper, cumin, oregano & garlic powder to make breading. Close bag & shake well.
4. Dip 1/2 cup okra into batter. Completely coat & remove with slotted spoon & place into breading bag. Close & shake bag to cover okra with breading mixture. Repeat until all okra is covered.
5. Spray a baking sheet with cooking spray. Place okra on baking sheet & bake 20 minutes or until golden brown.
6. Remove from oven & serve immediately.
• 1 egg• 1/2 cup whole-wheat
flour• 1/2 cup 1% low-fat milk• 1 tsp canola oil• 2 cups sliced okra• 1/2 cup cornmeal• 1/2 tsp chipotle pepper powder• 1/4 tsp cumin• 1/2 tsp dried oregano• 1 tsp garlic powder• Non-stick cooking spray
Ingredients:
Preparation:
8 Servings:Est. Time: 35 min
Nutrition FactsServing size: 10 pieces (63g)Servings Per Recipe 8Amount Per ServingCalories 80
Total Fat 1.5gSaturated Fat 0gTrans Fats 0g
Cholesterol 25mgSodium 20mgTotal Carbohydrate 14g
Dietary Fiber 2gSugars less than 1g
Protein 3gVitamin A 4% Vitamin C 10%Calcium 4% Iron 4%*Percent Daily Values is based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needsCalories 2,000 2,500Total Fat Less Than 65g 80gSat Fat Less Than 20g 25gCholesterol Less Than 300mg 300mgSodium Less Than 2300mg 2300mgTotal Carbohydrate 300g 375gFiber 25g 30gCalories per gramFat 9 • Carbohydrates 4 • Protein 4
% Daily ValueCalories from Fat 15
4%2%
8%1%4%8%
Recipe: Baked Popcorn Okra
1. Preheat oven to 425°F.2. In a medium bowl, beat egg until well
mixed. Add flour, milk & oil to make batter. Mix well.
3. In a large zip-close plastic bag, add cornmeal, chipotle pepper, cumin, oregano & garlic powder to make breading. Close bag & shake well.
4. Dip 1/2 cup okra into batter. Completely coat & remove with slotted spoon & place into breading bag. Close & shake bag to cover okra with breading mixture. Repeat until all okra is covered.
5. Spray a baking sheet with cooking spray. Place okra on baking sheet & bake 20 minutes or until golden brown.
6. Remove from oven & serve immediately.
• 1 egg• 1/2 cup whole-wheat
flour• 1/2 cup 1% low-fat milk• 1 tsp canola oil• 2 cups sliced okra• 1/2 cup cornmeal• 1/2 tsp chipotle pepper powder• 1/4 tsp cumin• 1/2 tsp dried oregano• 1 tsp garlic powder• Non-stick cooking spray
Ingredients:
Preparation:
8 Servings:Est. Time: 35 min
Nutrition FactsServing size: 10 pieces (63g)Servings Per Recipe 8Amount Per ServingCalories 80
Total Fat 1.5gSaturated Fat 0gTrans Fats 0g
Cholesterol 25mgSodium 20mgTotal Carbohydrate 14g
Dietary Fiber 2gSugars less than 1g
Protein 3gVitamin A 4% Vitamin C 10%Calcium 4% Iron 4%*Percent Daily Values is based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needsCalories 2,000 2,500Total Fat Less Than 65g 80gSat Fat Less Than 20g 25gCholesterol Less Than 300mg 300mgSodium Less Than 2300mg 2300mgTotal Carbohydrate 300g 375gFiber 25g 30gCalories per gramFat 9 • Carbohydrates 4 • Protein 4
% Daily ValueCalories from Fat 15
4%2%
8%1%4%8%
