Diabetic Cooking

Quick okra and tomato wrap

Preparation time: 5 minutes. Cooking time: 5 minutes.


  • Nonstick cooking spray
  • 1/4 cup chopped onion
  • 1/2 teaspoon minced garlic
  • 4 okra pods, 3–4 inches long
  • 1/2 cup chopped fresh tomato
  • 6 drops hot sauce
  • 4 six-inch whole wheat flour tortillas


Spray a medium skillet with nonstick cooking spray and heat over medium heat. Sauté onion and garlic in skillet until onion starts to soften. Cut tops and tips off okra and slice horizontally into pieces (should yield about 1/2 cup). Add okra and tomato and cook about 3 minutes, stirring frequently. Add hot sauce and stir, then remove from heat. Spoon about 1/4 cup hot filling in a line down the center of each tortilla, then roll up, first folding in the “bottom” of the tortilla, then rolling from one side to make a cylinder.

Yield: 2 servings.

Serving size: 2 tortillas.

Nutrition Facts Per Serving:
Calories: 177 calories, Carbohydrates: 35 g, Protein: 7 g, Fat: 1 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Sodium: 268 mg, Fiber: 5 g

Exchanges per serving: 2 carbohydrate, 1 vegetable. Carbohydrate choices: 2.

This recipe was developed by Kathleen Stanley, a Diabetes Educator at Central Baptist Hospital in Lexington, Kentucky.