Oven "Fried" Okra Recipe

Looking for an easy Oven "Fried" Okra recipe? Learn how to make Oven "Fried" Okra using healthy ingredients.


Submitted by mamatodd

Makes 5 servings



For the dieter who loves fried okra!!

Recipe Ingredients for Oven "Fried" Okra

1 1/2 cups yellow cornmeal
3/4 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper
1 dash of ground red pepper
1/2 cup fat-free buttermilk
1 large egg, lightly beaten
1 pound okra, trimmed and cut into 3/4-inch slices (about 3 cups)
1 Cooking spray

Recipe Directions for Oven "Fried" Okra

  1. Preheat oven to 450.

  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. Add okra; toss to coat. Let stand 3 minutes.

  4. Dredge okra in cornmeal mixture. Place okra on a jelly-roll pan coated with cooking spray. Lightly coat okra with cooking spray. Bake at 450 for 40 minutes, stirring once. Sprinkle with remaining 1/4 teaspoon salt.

Categories

Side Dish

Nutrition Facts
Serving Size 163.1g
Amount Per Serving
Calories
186
Calories from Fat
24
% Daily Value*
Total Fat
2.7g
4%
Saturated Fat
0.7g
3%
Trans Fat
0.0g
Cholesterol
43mg
14%
Sodium
409mg
17%
Potassium
434mg
12%
Total Carbohydrates
35.9g
12%
Dietary Fiber
5.6g
22%
Sugars
2.6g
Protein
6.9g
Vitamin A 10% Vitamin C 33%
Calcium 11% Iron 12%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • High in dietary fiber
  • High in manganese
  • High in magnesium
  • High in thiamin
  • High in vitamin C
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