Okra With Coconut
|Okra||1 Pound, washed and well dried (450 Gram)|
|Light sesame oil/Vegetable oil||30 Milliliter (2 Tablespoon)|
|White mustard seeds||1⁄2 Teaspoon (Leveled) (2.5 Milliliter)|
|Onions||2 Medium, skinned and thickly sliced|
|Paprika||1 Teaspoon (Leveled) (5 Milliliter)|
|Ground coriander||1⁄2 Teaspoon (Leveled) (2.5 Milliliter)|
|Cayenne pepper||1⁄4 Teaspoon (Leveled) (1.25 Milliliter)|
|Coconut||2 Ounce (Fresh Grated / Desiccated, 50 Gram)|
|Finely chopped fresh coriander||15 Milliliter (1 Tablespoon)|
1. Cut off the stalk ends from the okra and wash and dry it thoroughly.
2. Put the oil into a shallow casserole dish and microwave on HIGH for 2 minutes until hot, then sprinkle in the sesame seeds and stir in the onions. Cover with a lid or with cling film, pulling back one corner to vent.
3. Microwave the onions on HIGH for 5-7 minutes until they are softened, then stir in the okra and the remaining ingredients.
4. Cover the dish with a lid or three-quarters cover with cling film. Microwave on HIGH for 6-8 minutes until the okra is tender but still retains its shape, stirring two or three times during the cooking time. Season with salt and pepper. Serve hot.
Serving size: Complete recipe
Calories 798 Calories from Fat 443
% Daily Value*
Total Fat 51 g78.7%
Saturated Fat 21.5 g107.6%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 469.2 mg19.6%
Total Carbohydrates 83 g27.7%
Dietary Fiber 29.3 g117%
Sugars 27.1 g
Protein 17 g33.9%
Vitamin A 92.3% Vitamin C 225.3%
Calcium 50.5% Iron 40.6%
*Based on a 2000 Calorie diet