Oven-fried Okra

Get the last bit of summertime onto your table with this healthier version of the Southern-fried treat. Yes, you can still have the crisp outer crunch without all that oil!

NOTE: The batter can be rather bland if you don’t kick it up with the pepper. If you like spice, add a teaspoon of Cajun seasoning to the dry mix, and another to the buttermilk/egg mix.


NUTRITIONAL INFORMATION:
PER SERVING

Calories 144
Total fat 0.7 g
Satfat 0.2 g
Monofat 0.3 g
Polyfat 0.1 g
Protein 4.5 g
Carbohydrate 29.3 g
Fiber 2.6 g
Cholesterol 27 mg
Iron 1.3 mg
Sodium 204 mg
Calcium 68 mg


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INGREDIENTS

1½ cups yellow cornmeal
¾ teaspoon kosher salt, divided
½ teaspoon freshly ground black pepper
Dash of ground red pepper
½ cup fat-free buttermilk
1 large egg, lightly beaten
1 pound fresh okra pods, trimmed and cut into ¾-inch slices (about 3 cups)
Cooking spray


PREPARATION

1. Preheat oven to 425º.
2. Combine cornmeal, ½ teaspoon salt, black pepper, and red pepper in a shallow dish; set aside.
3. Whisk buttermilk and egg together in a large bowl. Add okra and toss to coat. Allow okra to stand in the batter for 3-5 minutes.
4. Dredge okra in cornmeal mixture. Place okra on a jelly-roll pan coated with cooking spray. Top okra with a shot of cooking spray and bake for 30 minutes, stirring once, or until the cornmeal begins to brown. Don’t allow okra to burn.
5. Sprinkle with remaining ¼ teaspoon salt before serving.

Serves 8 (about ½ cup each)







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