This healthy and delicious Okra with Tomatoes and Cod Bits goes so well with rice or naan. Low in calories and WW smartpoints, this dish is ONLY 89 calories per 1/2 cup and 1 WW smartpoint.
Notes:
Fresh okra can be used as well. May have less moisture than frozen, just keep stirring every half of a minute or so, so it doesn’t stick to the pot. You can also freeze fresh okras then use them when you are ready. Over the summer we usually get a lot from the garden which we chopped and freeze in baggies. We don’t let them grow too big as it’ll develop that hard stringy texture. You may find that you’ll get bites of that in the store-bought frozen ones.
I used salted cod bits which is also called Bacalao. You can find this at your grocery store in the seafood section where they store imitation crab meat, smoked salmon etc. I used Blue Harvest brand that I found at Bj’s. Pimento pepper is a Caribbean seasoning pepper and cannot be found easily in certain places. It smells spicy but it really isn’t, you get all the flavor without the fiery taste. If you cant find it, its fine! The recipe will taste perfectly delicious without it. In addition, using habanero or pepper flakes are totally optional, use them only if you like the spicy stuff (like I do)!
Okra with Tomatoes and Cod Bits
Healthy and delicious Okra with Tomato and Cod Bits. Perfect with rice, naan, quinoa or as a side dish.
Ingredients
- 1 16 oz package frozen okra
- 1 cupped chopped tomatoes
- 6 oz salted cod bits
- 2 tsp canola oil
- 1 small onion, chopped
- 3 cloves garlic, finely minced
- 1 pimento pepper (optional)
- 1/4 tsp red pepper or 1/2 tsp chopped habanero pepper (optional)
- 1/2 tsp salt
- 1/2 tsp ground black pepper
Directions
- Step 1 Rinse salted cod bits under cold water, then add to a small pot filled with water. Boil for 10 minutes then drain. Taste cod bits to make sure the majority of salt has gone. If its still very salty, repeat the boiling process. Once done, set aside.
- Step 2 In a medium non stick pot, heat oil on medium heat. Add onions and cook for 1-2 minutes until soft.
- Step 3 Add garlic. Break up cod bits into chunks directly into pot. At this time you can add the pepper flakes or habanero if desired. Cook for about 2 minutes while stirring here and there.
- Step 4 Add okra, tomatoes, salt and black pepper. Stir. Cook for 5 minutes uncovered.
- Step 5 Stir and then cover to cook for about 10 minutes until the okra is tender, stirring half way and three quarter way through. Taste for salt and add more if desired.
All calculations are based on the ingredients and brands I use. Always double check if you use any substitutions.
Nutrition Info per 1/2 cup (using myfitnesspal)
Calories: 89
Total Fat: 2 g
Total Carbs: 9 g
Total Protein: 9 g
myWW smartpoints per 1/2 cup (using WW recipe builder)
You can have up to 1 cup for 1 smartpoint on all three WW plans.
Green– 1 smartpoint
Blue– 1 smartpoint
Purple– 1 smartpoint
