Ready for a crispy fix? You had us at oven-fried okra, aka baked. This recipe courtesy of Love & Zest turns a traditionally deep-fried treat into a healthy side. Thick-cut okra is baked in a crispy coating of egg and whole wheat breadcrumbs for added protein and fiber. Fun fact: The slimy “goo” inside okra pods is called mucilage and is high in soluble fiber. This soluble fiber is like the kind found in Metamucil.
Oven-fried Okra
Ingredients
- 4 cups (400g) diced fresh okra
- 1/2 cup (75g) whole-wheat breadcrumbs
- 1/4 teaspoon garlic powder
- 1/8 teaspoon kosher salt
- 1/8 teaspoon freshly ground pepper
- 1 egg
Directions
Preheat oven to 375°F/190ºC.
In medium bowl, whisk bread crumbs, garlic, salt and pepper together. In separate medium bowl, whisk egg.
Toss okra with egg to lightly coat. Then, gently toss okra in breadcrumbs mixture to coat.
Spray rimmed baking sheet with cooking spray. Spread okra onto baking sheet and spray tops with cooking spray.
Bake for 15 minutes until crispy. Serve immediately.
Nutrition Information
Serves: 4 | Serving Size: about 1 cup
Per serving: Calories: 84; Total Fat: 2g; Saturated Fat: 0 g; Monounsaturated Fat: 0 g ; Cholesterol: 46 mg; Sodium: 72 mg; Total Carbohydrates: 14 g; Dietary Fiber: 4 g; Sugars: 1 g; Protein: 5g
Nutrition Bonus: Potassium: 323 mg; Vitamin A: 9%; Vitamin C: 35%; Calcium: 9%; Iron: 8%
