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Μπάμιες λάϊτ, με Λιαστές Ντομάτες

Σε πολλούς ανθρώπους δεν αρέσουν οι μπάμιες, αλλά όταν μαγειρευτούν σωστά γίνονται πάρα πολύ νόστιμες.  Οι φρέσκες μπάμιες θέλουν προσοχή στο καθάρισμα.  Αυτό που έμαθα από τη μητέρα μου είναι αφού καθαρίσουμε γύρω-γύρω το κοτσάνι, χωρίς να το κόψουμε και να φαίνονται μέσα τα σπόρια, πρέπει να βουτήξουμε αυτό το μέρος που καθαρίσαμε στο αλάτι.  Μετά θα τις βρέξουμε με λίγο ξύδι και θα τις αφήσουμε στον ήλιο για μισή ώρα περίπου.   Έτσι αποτρέπουμε την έκκριση μιας γλίτσας που βγάζουν.

okra in the sun

Οι μπάμιες είναι καλοκαιρινό λαχανικό και βέβαια αυτή την εποχή τις έφτιαξα με κατεψυγμένες.  Να πω την αλήθεια προτιμώ τις κατεψυγμένες γιατί είναι λιγότερο μπελαλίδικες και έχουν την ίδια νοστιμιά.

Τώρα που προσέχω τη διατροφή μου, μαγειρεύω λαδερά μια φορά τη βδομάδα.  Θα μου πείτε λαδερά και δίαιτα δεν πάνε μαζί γιατί τα λαδερά είναι τίγκα στο λάδι.  Το μυστικό για υγιεινό φαγητό είναι να ξεχάσουμε τον παραδοσιακό τρόπο που μαγειρεύαμε και να βάλουμε ένα αντικολλητικό σκεύος στην κουζίνα μας.  Παλιά τηγανίζαμε πρώτα τις μπάμιες και ήθελε το λιγότερο 1/2 κούπα λάδι = 950 θερμίδες.  Μέσα σ’αυτό το λάδι, αφού βγάζαμε τις μπάμιες, κάναμε τη σάλτσα.  Το ίδιο φαγητό το κάνω με 2 κουταλιές ελαιόλαδο (240 θερμίδες) και είναι πιο υγιεινό και ελαφρύ και το ίδιο νόστιμο.

Στη συνταγή μου βάζω σκόρδο.  Η παραδοσιακή Ελληνική και Κυπριακή συνταγή δεν έχει σκόρδο και παλιά σπανίως το χρησιμοποιούσα, αλλά έχω αναθεωρήσει τις απόψεις μου για μερικά πράγματα και θα δείτε ότι όσοι δεν το θέλετε, ότι αφού το χρησιμοποιήσετε βάζοντας λίγο στην αρχή, μετά θα το λατρέψετε.  Ένα άλλο υλικό που δεν χρησιμοποιούσα παλιά ήταν ο ντοματοπελτές, γιατί νόμιζα ότι κάνει το φαγητό πιο βαρύ.  Λάθος.  Ο ντοματοπελτές μαζί με ντομάτα, είτε φρέσκια ή κονσέρβα δίνει μια πλούσια γεύση στα φαγητά και ωραίο χρώμα στη σάλτσα.

Επίσης, παλιά έβαζα λίγη ζάχαρη στις σάλτσες και βασικά το έμαθα αυτό από τις συνταγές της Βέφας.    Συνήθως βάζουν τη ζάχαρη μέσα για να κόψει λίγο τη ξινίλα της ντομάτας αλλά εγώ βρίσκω ότι οι ντομάτες μας είναι αρετά γλυκιές για να θέλουν και άλλη ζάχαρη μέσα.  Εάν σε κάποιο φαγητό θέλω να γλυκίζει κάπως, βάζω λίγο μέλι.  Τέλος ένα άλλο υλικό που δεν μου άρεσε ιδιαιτέρως παλιά ήταν ο άνηθος γιατί δεν υπήρχε παλιά στην Κύπρο (υπήρχε όμως ο μάραθος) και δεν θα βρείτε άνηθο σε καμία παραδοσιακή Κυπριακή συνταγή.   Είμαι της άποψης ότι η μαγειρική πρέπει να εξελίσσεται και εάν κάτι δίνει νοστιμιά τότε πρέπει να το χρησιμοποιούμε.

Χθες όταν μαγείρεψα τις μπάμιες, ενώ σκόπευα να βάλω ντοματάκια ολόκληρα και ντοματοπελτέ, όταν άνοιξα το ντουλάπι και είδα τις λιαστές ντομάτες μου ήρθε η ιδέα αντί για ντοματοπελτέ να βάλω τις λιαστές.  Ήταν ρίσκο βέβαια γιατί δεν ήξερα το αποτέλεσμα αλλά όπως λένε “Ο Τολμών Νικά” και πραγματικά έγιναν πάρα πολύ νόστιμες και ο μόνος κίνδυνος για πολλές θερμίδες είναι  να μην κάνουμε πολλές παπάρες στη νόστιμη σάλτσα!!

Σημ:  Οι λιαστές ντομάτες που χρησιμοποίησα δεν ήταν μέσα στο λάδι και έτσι δεν προσθέτουμε και άλλες θερμίδες στο φαγητό.

Μπάμιες με Λιαστές Ντομάτες– Συνταγή της Ήβης

Χρόνος προετοιμασίας: 10 λεπτά

Χρόνος ψησίματος: 30 λεπτά

Μερίδες: 3 – 4

Υλικά:

  • 600 γραμμάρια μπάμιες
  • (Αλάτι και ξύδι για τις φρέσκες μπάμιες)
  • 2 κουταλιές ελαιόλαδο
  • 1 μεγάλο κρεμμύδι, ψιλοκομμένο
  • 1 – 2 σκελίδες σκόρδο, ψιλοκομμένο
  • 5 φρέσκες ντομάτες γινωμένες και ξεφλουδιαμένες ή 1 κουτί (500 γρ.) ντοματάκια ολόκληρα
  • 10 λιαστές ντομάτες (ή 1 κουταλιά ντοματοπελτέ)
  • 1 κουταλιά ξύδι (επιπλέον εάν θα μαγειρέψετε φρέσκες μπάμιες)
  • ½ κούπα μαϊντανό, ψιλοκομμένο
  • 2 κουταλιές άνηθο, ψιλοκομμένο
  • Αλάτι και φρεσκοτριμμένο μαύρο πιπέρι
  • 1 βιολογικό κύβο λαχανικών
  • 2 κούπες νερό

Εκτέλεση:

  1. Εάν θα χρησιμοποιήσετε φρέσκες μπάμιες, δείτε τη διαδικασία βήμα-βήμα εδώ
  2. (Εάν οι μπάμιες είναι κατεψυγμένες παραλείπουμε τα πιο πάνω).
  3. Σε αντικολλητικό σκεύος ζεσταίνουμε το ελαιόλαδο και σωτάρουμε το κρεμμύδι και το σκόρδο μέχρι να μαλακώσουν.
  4. Προσθέτουμε τις μπάμιες και τις σωτάρουμε για 3 – 4 λεπτά.
  5. Στο μούλτι λιώνουμε τα ντοματάκια μαζί με τις λιαστές ντομάτες και τις προσθέτουμε στο φαγητό.
  6. Προσθέτουμε το μαϊντανό, τον άνηθο, αλάτι, πιπέρι, το ξύδι, τον κύβο και το νερό και ανακατεύουμε.
  7. Σκεπάζουμε με το καπάκι και ψήνουμε τις μπάμιες για περίπου 30 λεπτά, μέχρι να βράσουν και να δέσει η σάλτσα.

Το δεύτερο βιβλίο μου “More Than A Greek Salad” κυκλοφορεί μόνο σε ψηφιακή μορφή στα Αγγλικά από το Amazon.

Άλλες παρόμοιες συνταγές:

Πώς καθαρίζονται οι Μπάμιες

Μπάμιες με Κοτόπουλο

Μπάμιες με Φιλέτο Μπακαλιάρου

Κοπιάστε και Καλή Όρεξη!

Δεν βαθμολογήθηκε ακόμη

Βαθμολογία

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