Okra Stuffed with Spices in Yogurt Sauce

Okra is slit and stuffed with spices. Its flavor is further enhanced by the yogurt sauce.

PREPARATION TIME: 15 minutes  COOKING TIME: 25 minutes  SERVES: 4

Per Serving : 87 calories; 3g protein; 7g carbohydrates; 5g fat, 227mg sodium; 1mg cholesterol; 1g fiber

1 lb. fresh okra

2 onions, peeled and chopped

½ - 1 tsp. cayenne pepper or paprika

1 ripe tomato, chopped

1 tsp. ground cumin

¼ cup water

1 tsp. ground coriander

½ tsp. salt

1 ½ tsp. vegetable oil

¼ cup thick, plain yogurt

1. Wash the okra and wipe completely dry with paper towels. Cut off the stem, and with a sharp pointed knife, make a slit along the length of each okra.

2. In a small bowl, mix the cayenne pepper, cumin, and coriander. Holding the okra slit open in one hand, spread a little spice mixture in the slit with a butter knife. Repeat the process until all the okra pods are stuffed. Set aside.

3. In a non-stick skillet, heat the oil. Add the onions and sauté for about 5 minutes until golden. Add the stuffed okra and sauté for about 5 minutes. Add the tomato and water, and simmer, covered, over medium heat for 10 to 15 minutes, until the okra is tender. Stir in the salt and any leftover spice mixture, and remove from the heat.

4. Beat the yogurt with a wire whisk to a creamy texture. Combine with the okra just before serving.

Cooking Instructions