Kaye's Okra Fry Bread

Vegetarian
Health score
13%
Kaye's Okra Fry Bread
15 min.
8
171kcal

Suggestions

Ingredients

  • tablespoon ghee as needed plus more
  • cup cornmeal 
  • 16 ounce okra whole sliced into 1/2-inch rounds
  • teaspoons salt 
  • cup self-rising flour 
  • 0.5 cup vidalia onions chopped
  • 2.5 cups water 

Equipment

  • bowl
  • frying pan
  • ladle
  • whisk

Directions

  1. In a large bowl, whisk together cornmeal, flour and salt.
  2. Whisk in water to make a thin batter. Stir in okra and onions.
  3. Over medium heat, add clarified butter to a cast iron skillet. Use a small ladle to pour batter onto skillet. Pan should be hot enough to make batter sizzle. Cook until underside is browned, about 3 to 4 minutes, then flip and brown on the other side. Repeat with additional batter, adding more butter as necessary.

Nutrition Facts

Calories171kcal
Protein11.52%
Fat17.64%
Carbs70.84%

Properties

Glycemic Index
20.94
Glycemic Load
16.76
Inflammation Score
-6
Nutrition Score
9.4021738612134%

Flavonoids

Epigallocatechin 3-gallate
0.01mg
Kaempferol
0.11mg
Myricetin
0.11mg
Quercetin
13.34mg

Nutrients percent of daily need

Calories:171.06kcal
8.55%
Fat:3.41g
5.24%
Saturated Fat:1.42g
8.88%
Carbohydrates:30.8g
10.27%
Net Carbohydrates:26.65g
9.69%
Sugar:1.7g
1.89%
Cholesterol:4.8mg
1.6%
Sodium:590.98mg
25.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.01g
10.02%
Manganese:0.71mg
35.35%
Vitamin K:17.86µg
17.01%
Fiber:4.15g
16.59%
Vitamin C:13.52mg
16.39%
Magnesium:59.15mg
14.79%
Vitamin B6:0.26mg
12.9%
Vitamin B1:0.19mg
12.64%
Folate:48.23µg
12.06%
Selenium:7.84µg
11.21%
Phosphorus:97.16mg
9.72%
Vitamin A:406.38IU
8.13%
Copper:0.16mg
7.81%
Potassium:261.17mg
7.46%
Zinc:1.1mg
7.33%
Iron:1.12mg
6.21%
Vitamin B3:1.23mg
6.14%
Calcium:54.61mg
5.46%
Vitamin B2:0.06mg
3.76%
Vitamin B5:0.34mg
3.35%
Vitamin E:0.29mg
1.94%