Photo: Markus Spiske
Estimated Nutrition (whole recipe, rough)
771
Calories
24g
Protein
21g
Fat
122g
Carbs
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Milk | 1 cup (244ml) whole | 149 |
| Butter | 1 tbsp (14g) | 102 |
| Okra | 1 cup (100g) | 33 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 12 x boiled okras
- 4 x chopped tomatoes
- 4 tbl Bread Crumbs
- 1 oz butter
- 1 oz flour
- 1/2 pt milk
- salt
- pepper
- thyme
Directions
1
Melt butter, stir in flour for 2 minutes. Remove from heat and add the milk gradually.
2
Season and cook over low heat for 5 minutes. Chop okras, mix with tomatoes and 2 tablespoons of the breadcrumbs.
3
Turn into a baking dish and pour flour-milk mixture over this.
4
Sprinkle with remaining breadcrumbs and bake for about 15 minutes in a moderate oven.
5
Category:Bahamian Recipes
6
Category:Bahamian Vegetarian
Recipe sourced from
fandom