Oven-Fried Okra

Vegetarian
Gluten Free
Health score
12%
Oven-Fried Okra
45 min.
8
148kcal

Suggestions


If you're looking for a delicious and healthy side dish that will impress your family and friends, look no further than this Oven-Fried Okra recipe! This delightful dish is not only vegetarian and gluten-free, but it also packs a flavorful punch that will have everyone coming back for seconds. With a crispy cornmeal coating and tender okra inside, it's the perfect accompaniment to any meal.

What makes this recipe truly special is its simplicity and the use of fresh ingredients. The vibrant green okra pods are sliced to perfection and coated in a seasoned cornmeal mixture, creating a delightful crunch that contrasts beautifully with their soft texture. The combination of fat-free buttermilk and a lightly beaten egg ensures that the coating adheres perfectly, resulting in a satisfying bite every time.

Ready in just 45 minutes, this Oven-Fried Okra is an excellent choice for busy weeknights or casual gatherings. With only 148 calories per serving, you can indulge guilt-free while enjoying the rich flavors of this Southern classic. So, preheat your oven and get ready to savor the taste of perfectly baked okra that’s sure to become a staple in your kitchen!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • large eggs lightly beaten
  • 0.5 cup nonfat buttermilk fat-free
  • Dash ground pepper red
  • 0.8 teaspoon kosher salt divided
  • pound okra fresh trimmed cut into 3/4-inch slices ( 3 cups)
  • 1.5 cups cornmeal yellow

Equipment

  • bowl
  • frying pan
  • oven
  • whisk

Directions

  1. Preheat oven to 45
  2. Combine cornmeal, 1/2 teaspoon salt, black pepper, and red pepper in a shallow dish; set aside.
  3. Combine buttermilk and egg in a large bowl, stirring with a whisk.
  4. Add okra; toss to coat.
  5. Let stand 3 minutes.
  6. Dredge okra in cornmeal mixture.
  7. Place okra on a jelly-roll pan coated with cooking spray. Lightly coat okra with cooking spray.
  8. Bake at 450 for 40 minutes, stirring once.
  9. Sprinkle with remaining 1/4 teaspoon salt.

Nutrition Facts

Calories148kcal
Protein14.25%
Fat14.64%
Carbs71.11%

Properties

Glycemic Index
20.56
Glycemic Load
13.76
Inflammation Score
-6
Nutrition Score
9.7804347639499%

Flavonoids

Quercetin
11.89mg

Nutrients percent of daily need

Calories:148.1kcal
7.41%
Fat:2.46g
3.79%
Saturated Fat:0.52g
3.27%
Carbohydrates:26.89g
8.96%
Net Carbohydrates:22.24g
8.09%
Sugar:2.07g
2.3%
Cholesterol:23.55mg
7.85%
Sodium:245.68mg
10.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.39g
10.77%
Manganese:0.66mg
32.82%
Fiber:4.65g
18.61%
Vitamin K:18.04µg
17.18%
Magnesium:65.21mg
16.3%
Vitamin C:13.23mg
16.03%
Vitamin B6:0.31mg
15.45%
Vitamin B1:0.21mg
13.7%
Folate:47.13µg
11.78%
Phosphorus:114.27mg
11.43%
Zinc:1.34mg
8.91%
Vitamin A:445.6IU
8.91%
Potassium:276.11mg
7.89%
Iron:1.37mg
7.6%
Copper:0.14mg
7.02%
Vitamin B3:1.31mg
6.55%
Selenium:4.11µg
5.87%
Calcium:54.41mg
5.44%
Vitamin B2:0.09mg
5.33%
Vitamin B5:0.41mg
4.14%
Vitamin E:0.33mg
2.23%
Source:My Recipes