Heart-Healthy Grilled Okra with Lemon and Garlic
Elevate your side dish game with this vibrant and *Heart-Healthy Grilled Okra with Lemon and Garlic* recipe—a quick, flavorful, and nutrient-packed option that's as delicious as it is good for you. Fresh okra is tossed in a zesty marinade made with extra virgin olive oil, freshly minced garlic, bright lemon juice and zest, and a hint of black pepper and kosher salt. Grilled to tender perfection in just 10 minutes, the okra develops a lightly charred, smoky flavor that pairs beautifully with the citrusy tang and garlicky punch. A sprinkle of fresh parsley at the end adds a pop of color and freshness. This dish isn’t just heart-healthy; it’s a culinary masterpiece that’s perfect as a side dish, light snack, or a wholesome addition to your summer cookout menu. Packed with antioxidants and feel-good ingredients, this recipe is the ultimate guilt-free indulgence that showcases how grilling can accentuate the natural flavors of simple, healthy produce.
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Recipe Information
Ingredients
- 500 grams fresh okra
- 2 tablespoons extra virgin olive oil
- 3 cloves fresh garlic cloves, minced
- 1 large lemon, zested and juiced
- 0.5 teaspoon freshly ground black pepper
- 0.5 teaspoon kosher salt
- 2 tablespoons fresh parsley, chopped
Instructions
Begin by preparing the okra. Rinse the okra under cold water and pat dry with paper towels. Trim the stem ends without cutting into the pod itself to avoid releasing the mucilage.
In a large mixing bowl, combine the olive oil, minced garlic, lemon zest, lemon juice, black pepper, and salt. Whisk everything together to form a flavorful marinade.
Add the okra pods to the bowl and toss until they are evenly coated with the marinade. Let the okra sit for about 5 minutes to absorb the flavors.
Preheat your grill to medium-high heat, approximately 400°F (200°C). If you are using a grill pan, preheat it over medium-high heat.
Place the marinated okra directly on the grill grate or in a single layer on the grill pan. Cook the okra for 3-5 minutes on each side, or until they develop nice grill marks and are tender. Be careful not to overcook, as they can become mushy.
Once the okra is grilled to perfection, carefully remove them from the grill and transfer to a serving platter.
Sprinkle the grilled okra with fresh chopped parsley for an added burst of freshness and serve immediately.
Enjoy your heart-healthy grilled okra as a side dish or a light snack, packed with flavor and nutrients!
Nutrition Facts
Calories |
440 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.3 g | 38% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 339 mg | 15% | |
| Total Carbohydrate | 46.9 g | 17% | |
| Dietary Fiber | 18.5 g | 66% | |
| Total Sugars | 9.0 g | ||
| Protein | 11.2 g | 22% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 463 mg | 36% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 1695 mg | 36% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
