Crispy Oven-Fried Okra

Vegetarian
Gluten Free
Health score
16%
Crispy Oven-Fried Okra
45 min.
12
108kcal

Suggestions


If you're looking for a delicious and healthy side dish that will impress your family and friends, look no further than this Crispy Oven-Fried Okra! This vegetarian and gluten-free recipe is not only easy to prepare but also packed with flavor and texture. With just 45 minutes of your time, you can create a dish that is both satisfying and nutritious, making it a perfect addition to any meal.

Okra, often celebrated for its unique taste and health benefits, is the star of this recipe. When baked to perfection, it transforms into a crispy delight that will have even the pickiest eaters coming back for more. The combination of yellow cornmeal, salt, and pepper creates a crunchy coating that enhances the natural flavor of the okra, while the buttermilk and egg mixture ensures that every piece is perfectly coated.

At only 108 calories per serving, this dish is a guilt-free indulgence that fits well into any diet. Whether you're serving it alongside a hearty main course or enjoying it as a snack, Crispy Oven-Fried Okra is sure to become a favorite in your household. So, gather your ingredients and get ready to enjoy a delightful culinary experience that celebrates the goodness of fresh vegetables!

Ingredients

  • large eggs lightly beaten
  • 0.5 cup nonfat buttermilk 
  • 1.8 pounds okra fresh
  • 0.1 teaspoon pepper 
  • 0.5 teaspoon salt 
  • 1.5 cups cornmeal yellow

Equipment

  • bowl
  • baking sheet
  • oven
  • slotted spoon

Directions

  1. Preheat oven to 45
  2. Wash okra; trim ends, and cut into 1/2-inch pieces.
  3. Combine cornmeal, salt, and pepper in a medium bowl; stir well, and set aside.
  4. Combine buttermilk and egg in a large bowl; stir in okra.
  5. Let stand 10 minutes.
  6. Remove okra with a slotted spoon; discard remaining buttermilk mixture.
  7. Combine okra and cornmeal mixture, tossing to coat okra well.
  8. Place okra on a baking sheet coated with cooking spray.
  9. Bake at 450 for 40 minutes or until crisp, stirring occasionally.

Nutrition Facts

Calories108kcal
Protein14.79%
Fat13.62%
Carbs71.59%

Properties

Glycemic Index
11.04
Glycemic Load
9.55
Inflammation Score
-6
Nutrition Score
9.2756521572237%

Flavonoids

Quercetin
13.87mg

Nutrients percent of daily need

Calories:107.91kcal
5.4%
Fat:1.69g
2.6%
Saturated Fat:0.36g
2.22%
Carbohydrates:19.99g
6.66%
Net Carbohydrates:16g
5.82%
Sugar:1.8g
2%
Cholesterol:15.7mg
5.23%
Sodium:117.31mg
5.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.13g
8.26%
Manganese:0.65mg
32.64%
Vitamin K:20.79µg
19.8%
Vitamin C:15.33mg
18.58%
Fiber:3.99g
15.96%
Magnesium:59.51mg
14.88%
Vitamin B6:0.27mg
13.33%
Vitamin B1:0.19mg
12.91%
Folate:48.41µg
12.1%
Vitamin A:496.24IU
9.92%
Phosphorus:93.35mg
9.34%
Potassium:267.83mg
7.65%
Zinc:1.05mg
7.03%
Copper:0.12mg
6.18%
Iron:1.08mg
6%
Calcium:59.2mg
5.92%
Vitamin B3:1.16mg
5.78%
Vitamin B2:0.08mg
4.54%
Selenium:2.94µg
4.19%
Vitamin B5:0.34mg
3.44%
Vitamin E:0.3mg
1.97%
Source:My Recipes