Southern Indian Okra

Leaving the okra pods whole allows the vegetable to cook without falling apart. The crisp texture and spicy seasoning makes this an ideal summertime side with grilled chicken or lamb. Note: Reduce the heat in this dish by removing the serrano chile seeds before chopping. Wear disposable rubber gloves when handling this hot pepper.

NUTRITIONAL INFORMATION:
PER SERVING

Calories: 47
Fat: 2.6g
Saturated fat: 0.2g
Monounsaturated fat: 1.4g
Polyunsaturated fat: 0.7g
Protein: 1.7g
Carbohydrate: 5.7g
Fiber: 2.7g
Cholesterol: 0.0mg
Iron: 0.7mg
Sodium: 163mg
Calcium: 66mg

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Ingredients:

¾ teaspoon brown mustard seeds
1 tablespoon canola oil
1 teaspoon ground coriander
1 teaspoon finely chopped serrano chile
½ teaspoon kosher salt
¼ teaspoon curry powder
1 pound small to medium okra pods, trimmed 

PREPARATION:
1. Cook mustard seeds in a large heavy skillet over medium-high heat for 30 seconds or until toasted and fragrant.
2. Add canola oil, seasonings and okra to the skillet; cook 1 minute, stirring occasionally.
3. Cover, reduce heat to low, and cook 8 minutes, stirring occasionally. Uncover and increase heat to high, cooking an additional 2 minutes or until okra is lightly browned.

Serves 6 (⅔ cup each)







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