Are you a fan of okra? If you are looking for a quick and easy way to enjoy this nutritious vegetable, you might want to try cooking frozen okra. One 10 oz package of frozen okra yields cooked okra that contains 118 calories (with fat added in cooking).
Not only is okra low in calories, it is also a great source of nutrients such as fiber, vitamin C, and potassium. Let's take a closer look at the nutritional information of frozen okra.
In this article, we'll explore how to cook frozen okra and some creative serving suggestions. We'll also discuss its health benefits, storage tips, and popular brands. Let's get started!
According to the USDA database, one 10 oz package of frozen okra yields cooked okra that contains the following nutrients: - calories: 118
- Fat: 5.7g
- Carbohydrates: 15.6g
- Fiber: 6.8g
- Protein: 3.5g
- Vitamin C: 33.6mg
- Potassium: 441mg
This makes frozen okra a low-calorie and nutrient-dense food that can be a great addition to your diet.
Calorie Breakdown
The 118 calories in one 10 oz package of frozen okra (with fat added in cooking) can be broken down as follows: - Fat: 51 calories
- Carbohydrates: 63 calories
- Protein: 14 calories
This breakdown can be helpful if you are watching your macronutrient intake.
Cooking Instructions
Cooking frozen okra is easy and requires only a few steps: 1. Preheat the oven to 425°F.
2. Spread the frozen okra in a single layer on a baking sheet.
3. Drizzle with 1-2 tablespoons of oil and toss to coat.
4. Season with salt, pepper, and any other desired spices.
5. Roast for 20-25 minutes, stirring once halfway through, until the okra is crispy and golden brown.
You can also cook frozen okra on the stovetop, in the microwave, or on the grill. Experiment with different methods to find your favorite.
Serving Suggestions
Cooked frozen okra can be enjoyed in a variety of ways: - As a side dish: Serve roasted okra with your favorite protein and starch for a balanced meal.
- In a salad: Add roasted okra to a salad with mixed greens, cherry tomatoes, and feta cheese.
- In a stir-fry: Toss roasted okra with stir-fried vegetables, tofu, and soy sauce for a flavorful dish.
Get creative with how you use frozen okra in your cooking!
Health Benefits
Frozen okra is a nutritious food that may offer several health benefits: - Fiber: Okra is a good source of fiber, which supports digestive health and may reduce the risk of heart disease.
- Vitamin C: Okra is high in vitamin C, an antioxidant that supports immune function and helps the body absorb iron.
- Potassium: Okra is also a good source of potassium, which helps regulate blood pressure and supports nerve and muscle function.
Incorporating frozen okra into your diet can help you meet your daily nutrient needs.
Storage Tips
To store frozen okra properly, follow these tips: - Keep frozen okra in its original packaging or transfer it to an airtight container or freezer bag.
- Store frozen okra in the freezer for up to 6 months.
Frozen okra is a convenient ingredient to have on hand for quick and easy meals.
Other Recipes to Try
If you enjoy cooking with okra, here are some other recipes you might want to try: - Grilled Okra Skewers
- Southern Okra Fritters
- Tomato and Okra Gumbo
These recipes can help you get more creative with how you use this versatile vegetable.
Substitute for Fresh Okra
If fresh okra is not available, frozen okra can be a good substitute in many recipes. Keep in mind that frozen okra may have a slightly different texture than fresh okra, but it can still be a tasty and nutritious addition to your meals.
Popular Brands
Some popular brands of frozen okra include: - Green Giant
- Pictsweet
- Birds Eye
These brands can be found in most grocery stores.
Buying Guide
When buying frozen okra, keep the following considerations in mind: - Look for bags of frozen okra that are free from clumps and freezer burn.
- Check the expiration date on the package to ensure freshness.
- Consider buying organic frozen okra if you are concerned about pesticide use.
By choosing high-quality frozen okra, you can ensure that you are getting a nutritious and delicious ingredient for your meals.
Eating healthy is a form of self-respect.
5 FAQ About Cooked Okra from Frozen
1. How many servings does a 10 oz frozen package of okra yield?
A 10 oz frozen package of okra yields approximately 2 servings of cooked okra.
2. How many calories are in one serving of cooked okra?
One serving of cooked okra (from a 10 oz frozen package) contains 118 calories.
3. What is the fat content of cooked okra from frozen?
The fat content of cooked okra from frozen will vary based on the method of cooking, as well as any added fats or oils. However, in general, okra is a low-fat vegetable with only 0.2 grams of fat per serving.
4. What are the health benefits of eating cooked okra?
Cooked okra is a great source of fiber, vitamin C, and folate. It has been linked to improved digestion, lower cholesterol levels, and a reduced risk of certain diseases like diabetes and cancer.
5. How should I cook frozen okra?
There are many ways to cook frozen okra, including frying, roasting, and boiling. To avoid adding unnecessary fat, try roasting or boiling the okra and seasoning it with herbs and spices like garlic, paprika, or cumin.