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Healthy Recipes


FitFamily offers a variety of nutritious and tasty recipes that
will take several factors into consideration including time to
prepare, costs and nutrition value to help with your family
menu planning.  Try these tasty treats tonight!





It’s Roasted Okra Thyme

This simple dish is a simply delicious way to experience the delights of this misunderstood summer vegetable.

NUTRITIONAL INFORMATION:
PER SERVING

Calories: 95
Saturated fat: 1g
Monounsaturated fat: 5g
Polyunsaturated fat:1g
Protein: 2g
Carbohydrate: 8g
Fiber: 4g
Cholesterol: 0mg
Iron: 1.3mg
Sodium: 9mg (excludes salt to taste)

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Ingredients:

1 pound fresh okra, stem trimmed away
Salt to taste
2 tablespoons extra virgin olive oil
Fresh thyme leaves to taste (optional)
Freshly ground pepper

PREPARATION:
1. Preheat oven to 450 degrees. Rinse okra and drain well on a towel, drying well before cooking.
2. Place okra in a large bowl; toss with olive oil until pods are lightly coated; sprinkle with salt to taste.
3. Use your hands or a slotted spoon to remove okra from the bowl, leaving excess oil behind. Place okra in a single layer on a sheet pan.
4. Roast 15 minutes, shaking the pan every 5 minutes to avoid burning on one side. When done, the okra will be lightly browned and tender with a roasted aroma.
5. Remove pods to a large platter and toss with thyme leaves and freshly ground pepper. Serve hot.

Serves 4







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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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