Estimated Nutrition (whole recipe, rough)
Counts 5 of 6 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 5 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Butter | 1 tbsp (14g) | 102 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 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
- 15 okras soaked in 4 cups water
- 1 lb cornmeal
- 6 cups water
- 1 tsp salt or to taste
- 3 Tbs margarine
- 1 onion chopped
- 5 cloves garlic minced
Directions
Wash the okras and cut off the heads and tails. Cut into cartwheels and place in a pot with 2 cups water and all the other ingredients except the cornmeal. Bring to the boil and simmer for about 15 minutes.
In the meantime, place the cornmeal in a bowl and pour over 4 cups water to saturate the meal. Stir to make sure it is wet throughout.
After the 15 minutes pour out about three quarters of the okras and the cooking liquid and set aside.
Return the pot to a very low heat and pour in the wet cornmeal. Stir constantly to break up any lumps. Add the reserved okras and liquid a little at a time stirring to make sure the mixture is smooth. A coo-coo stick is normally used for this purpose - it resembles a small cricket bat. #However, a wooden spoon also does the job quite well.
Continue to stir and cook on very low heat for about 10 minutes. When finished the Coo-Coo should be smooth and stiff. Transfer to a buttered dish.
Category:Barbadian Recipes
Category:Barbadian Appetizers