Okra

Ingredients

• PAM® Original No-Stick Cooking Spray
• 6 saltine crackers, finely crushed
• 2 tablespoons grated Parmesan cheese
• 2 cups frozen broccoli florets
• 1/2 cup frozen whole kernel corn
• 3/4 cup shredded reduced fat Cheddar cheese
• 1 carton (16 oz each) Egg Beaters® Original

Nutrition Information*

Serving Size	4 servings (3 mini quiches each)
Calories	192

View complete nutrition information

Directions

1. Preheat oven to 350°F. Generously spray 12 regular muffin cups with cooking spray; set aside.
2. Mix together cracker crumbs and Parmesan cheese in small bowl; set aside. Place broccoli in medium microwave-safe bowl with 1 tablespoon water; cover. Microwave on HIGH 2 minutes; drain well. Chop into smaller pieces. Spoon broccoli evenly into muffin cups; top evenly with corn, crumb mixture and Cheddar cheese. Pour Egg Beaters evenly over filled cups.
3. Bake 18 to 22 minutes or until puffed and knife inserted in centers comes out clean. Let stand 2 minutes; run table knife around edges to loosen.

Cook's Tips

Use your favorite vegetables in these mini quiches. Firm vegetables such as carrots, broccoli or asparagus will need to be cooked in the microwave a few minutes and then chopped finely so they will be tender at the end of the baking time.

- See more at: http://www.readyseteat.com/recipes-Crustless-Veggie-Mini-Quiches-5524.html?utm_source=OutBrain&utm_medium=OutBrain&utm_campaign=OutBrain#sthash.zbjQugGE.dpuf

Ingredients

• PAM® Original No-Stick Cooking Spray
• 6 saltine crackers, finely crushed
• 2 tablespoons grated Parmesan cheese
• 2 cups frozen broccoli florets
• 1/2 cup frozen whole kernel corn
• 3/4 cup shredded reduced fat Cheddar cheese
• 1 carton (16 oz each) Egg Beaters® Original

Nutrition Information*

Serving Size	4 servings (3 mini quiches each)
Calories	192

View complete nutrition information

Directions

1. Preheat oven to 350°F. Generously spray 12 regular muffin cups with cooking spray; set aside.
2. Mix together cracker crumbs and Parmesan cheese in small bowl; set aside. Place broccoli in medium microwave-safe bowl with 1 tablespoon water; cover. Microwave on HIGH 2 minutes; drain well. Chop into smaller pieces. Spoon broccoli evenly into muffin cups; top evenly with corn, crumb mixture and Cheddar cheese. Pour Egg Beaters evenly over filled cups.
3. Bake 18 to 22 minutes or until puffed and knife inserted in centers comes out clean. Let stand 2 minutes; run table knife around edges to loosen.

Cook's Tips

Use your favorite vegetables in these mini quiches. Firm vegetables such as carrots, broccoli or asparagus will need to be cooked in the microwave a few minutes and then chopped finely so they will be tender at the end of the baking time.

- See more at: http://www.readyseteat.com/recipes-Crustless-Veggie-Mini-Quiches-5524.html?utm_source=OutBrain&utm_medium=OutBrain&utm_campaign=OutBrain#sthash.zbjQugGE.dpuf

History

Okra probably originated somewhere around Ethiopia, and was cultivated by the ancient Egyptians by the 12th century B.C. Its cultivation spread throughout North Africa and the Middle East. The seed pods were eaten cooked, and the seeds were toasted and ground, used as a coffee substitute (and still is).

Okra came to the Caribbean and the U.S. in the 1700's, probably brought by slaves from West Africa, and was introduced to Western Europe soon after. In Louisiana, the Créoles learned from slaves the use of okra (gumbo) to thicken soups and it is now an essential in Créole Gumbo.

Today okra is popular in Africa, the Middle East, Greece, Turkey, India, the Caribbean, South America and the Southern U.S. It is not a very common vegetable in most European countries, except for Greece and parts of Turkey.

Due to increased interest in American regional foods, these bright green, tender pods have gained more respect as a vegetable in the U.S., aside from its use as a thickener.

RECIPES:

Fried Okra

Fried okra is one of the tastiest, most crave-able treats I know. Just coat okra with beaten egg and then seasoned corn meal, corn flour, or semolina. I like to fry the pods whole, but there's nothing wrong with cutting the okra into bite-size pieces first to fry up popcorn-like snacks.
Don't know much about okra? Check out All About Okra to learn more.

Prep Time: 15 minutes

Cook Time: 10 minutes

Total Time: 25 minutes

Ingredients:

• 1 lb. okra
• 2 eggs
• 1 1/2 cup corn meal, corn flour, or semolina
• 1/2 tsp. salt, plus more for sprinkling, if you like
• 1/4 tsp. freshly ground black pepper
• 1/4 tsp. cayenne (optional)
• Vegetable or canola oil for frying

Preparation:

1. Trim stem ends off okra. Cut pods into bite-size pieces, if you like. Set aside.
2. In a large bowl beat the eggs with 2 Tbsp. water. Set aside.
3. In a second large bowl, combine corn meal, salt, and peppers. Set aside.
4. In a large heavy pot, heat at least half an inch of oil to 350 - 375 degrees (measure with a thermometer, or test it by dipping a piece of bread or the handle of a wooden spoon into the oil - it should sizzle immediately and steadily, if it doesn't sizzle it's not high enough and if it bubbles up violently it is too hot).
5. While the oil heats, put the okra in the egg and toss to thoroughly and completely coat the pods. Lift okra out, letting excess egg drip off or simply drain in a colander.
6. Working in batches of 4 or 5 pods, use one hand to put okra in the corn meal and the other hand to toss it to coat it completely with the corn meal mixture. Put coated okra on a plate or baking sheet. Repeat with remaining okra.
7. Fry okra in batches - the pods shouldn't touch - until coating turns brown and crispy. Use tongs or a slotted spoon to transfer cooked okra to drain on a layer of paper towels. Repeat with remaining okra. Serve hot, sprinkled with additional salt, if you like.

Makes 4 to 6 servings Fried Okra.

Garlic Okra

Here, okra is cooked very simply with just a touch of garlic to the most excellent effect.
Unfamiliar with these grassy pods? Check out All About Okra to learn more.

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Yield: Makes 4 Servings

Ingredients:

• 1 lb. okra
• 1 clove garlic
• 2 tsp. canola or grapeseed oil
• Sea salt to taste

Preparation:

1. Trim, rinse, and pat okra dry. Set aside. Peel garlic clove, cut in half lengthwise, and slice as thinly as possible.
2. Heat a large frying pan over medium high heat. Add oil and heat until it shimmers, about 30 seconds. Add garlic and let sizzle until just starting to turn golden, about 1 minute. Add okra, stir to combine, and cover. Cook, shaking pan frequently, until okra is starting to brown on the edges and tender to the bite, about 8 minutes. Sprinkle with salt to taste and serve.

Grilled Okra

The charred bits on grilled okra really highlight the fresh, grass-like flavor of these beautiful green pods. Plus, what could be easier than tossing okra with a bit of oil and throwing them on the grill for about 10 minutes?

Spicy Okra Tomatoes

Browned onion, garlic, and a few tomatoes create a delicious coating for sweet, fresh okra. Cooking okra this way - without much liquid and with a fair amount of acid (from the tomatoes) - minimizes the "slime" factor so many people associate with okra. The Indian-style spices make this dish perfect for a vegetarian meal with pair with rice and lentils or beans, but it's also great alongside grilled meats.
Note that this dish re-heats beautifully.

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Ingredients:

• 1 1/2 lbs. okra
• 1 medium yellow or red onion
• 3 medium tomatoes (canned tomatoes work just fine in this recipe)
• 3 cloves garlic
• 1 Tbsp. vegetable oil
• 1 1/2 tsp. chile powder (I like ancho chile powder for this dish, but it's very flexible)
• 2 tsp. cumin seeds
• 1 tsp. turmeric
• 1/4 tsp. cayenne (optional)
• 1/2 tsp. salt plus more to taste
• 1 Tbsp. lemon juice

Preparation:

1. Trim off the stem ends from the okra and cut the pods into 1/4- to 1/2-inch slices and set aside.
2. Peel and thinly slice the onion and set aside.
3. Chop the tomatoes and mince the garlic and set them both aside.
4. Heat oil in a large frying pan or saute pan over high heat. Add onion and cook, stirring frequently, until onions start to brown.
5. Add garlic and cook, stirring, about 30 seconds. Add chile powder, cumin seeds, turmeric, and cayenne, if using, and cook, stirring, another 30 seconds.
6. Add okra stir to coat with onion-spice mixture. Add tomatoes, any juices they've released, salt, and 1/2 cup water. Stir combine and cover. Reduce heat to maintain a steady simmer and cook until okra is tender and flavors are blended, 5 to 10 minutes.
7. Stir in lemon juice and add more salt to taste, if you like. Serve hot or warm.

Makes 4 to 6 servings Spicy Okra and Tomatoes.

Source:AskAlice

Ingredients

• PAM® Original No-Stick Cooking Spray
• 6 saltine crackers, finely crushed
• 2 tablespoons grated Parmesan cheese
• 2 cups frozen broccoli florets
• 1/2 cup frozen whole kernel corn
• 3/4 cup shredded reduced fat Cheddar cheese
• 1 carton (16 oz each) Egg Beaters® Original

Nutrition Information*

Serving Size	4 servings (3 mini quiches each)
Calories	192

View complete nutrition information

Directions

1. Preheat oven to 350°F. Generously spray 12 regular muffin cups with cooking spray; set aside.
2. Mix together cracker crumbs and Parmesan cheese in small bowl; set aside. Place broccoli in medium microwave-safe bowl with 1 tablespoon water; cover. Microwave on HIGH 2 minutes; drain well. Chop into smaller pieces. Spoon broccoli evenly into muffin cups; top evenly with corn, crumb mixture and Cheddar cheese. Pour Egg Beaters evenly over filled cups.
3. Bake 18 to 22 minutes or until puffed and knife inserted in centers comes out clean. Let stand 2 minutes; run table knife around edges to loosen.

Cook's Tips

Use your favorite vegetables in these mini quiches. Firm vegetables such as carrots, broccoli or asparagus will need to be cooked in the microwave a few minutes and then chopped finely so they will be tender at the end of the baking time.

- See more at: http://www.readyseteat.com/recipes-Crustless-Veggie-Mini-Quiches-5524.html?utm_source=OutBrain&utm_medium=OutBrain&utm_campaign=OutBrain#sthash.zbjQugGE.dpuf

Ingredients

• PAM® Original No-Stick Cooking Spray
• 6 saltine crackers, finely crushed
• 2 tablespoons grated Parmesan cheese
• 2 cups frozen broccoli florets
• 1/2 cup frozen whole kernel corn
• 3/4 cup shredded reduced fat Cheddar cheese
• 1 carton (16 oz each) Egg Beaters® Original

Nutrition Information*

Serving Size	4 servings (3 mini quiches each)
Calories	192

View complete nutrition information

Directions

1. Preheat oven to 350°F. Generously spray 12 regular muffin cups with cooking spray; set aside.
2. Mix together cracker crumbs and Parmesan cheese in small bowl; set aside. Place broccoli in medium microwave-safe bowl with 1 tablespoon water; cover. Microwave on HIGH 2 minutes; drain well. Chop into smaller pieces. Spoon broccoli evenly into muffin cups; top evenly with corn, crumb mixture and Cheddar cheese. Pour Egg Beaters evenly over filled cups.
3. Bake 18 to 22 minutes or until puffed and knife inserted in centers comes out clean. Let stand 2 minutes; run table knife around edges to loosen.

Cook's Tips

Use your favorite vegetables in these mini quiches. Firm vegetables such as carrots, broccoli or asparagus will need to be cooked in the microwave a few minutes and then chopped finely so they will be tender at the end of the baking time.

- See more at: http://www.readyseteat.com/recipes-Crustless-Veggie-Mini-Quiches-5524.html?utm_source=OutBrain&utm_medium=OutBrain&utm_campaign=OutBrain#sthash.zbjQugGE.dpuf