1/ Wash the okra and dry thoroughly with kitchen towel. Okra is a great source of fiber and helps in improving insulin sensitivity. Once you make healthy fried rice, you’ll never go back. I'm giving this a 2 star review because my okra hating husband said that I managed to get the slime out of them. Allrecipes is part of the Meredith Food Group. I have replaced the traditional salt and pepper with other seasoning and use the sunflower in place of shortening or lard. Preheat an oven to 375 degrees F (190 degrees C). Look for okra pods that are bright green and no more than four inches long. Fried okra is made of sliced okra pods coated in buttermilk and dredged in a flour, cornmeal and seasoning mixture. She always made a double batch, because we could not resist snacking on it before dinnertime. If using fresh okra, rinse well, cut off stem end and cut remainder of pod into 1/2” pieces. A healthy southern side dish. Fried … Add comma separated list of ingredients to include in recipe. In a medium bowl, combine cornmeal, … 2/ In a bowl, add the ginger and garlic past to the okra and mix until coated. Dietary Exchanges: 1/2 starch, 1 vegetable. It is a little gooey/wet after microwaving and though you drain it on paper towels, it is still a little damp which helps the cornmeal/panko mixture stick. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved, The ingredient list now reflects the servings specified. Your gift will assist patients and families and support research. Instead of fried okra, you roast it in the oven which gives it a nice crispy texture. Add the okra in a single layer and cook, turning occasionally and tilting the pan to evenly distribute the oil, until golden on all sides, … One thing that I do after the okra is cooked the pan is propped up on one side to drain the leftover oil. Plus, this “fried” okra recipe uses a fraction of the … It's definitely worth keeping a playing around with. I also make this without the cornmeal and bread crumbs. Season the fried okra with salt and pepper, to taste, while the okra is still warm! Close the bag and shake to blend everything well. Discover our best ever okra recipes, from a wholesome, family-friendly curry to hearty chicken gumbo packed with spice and seasonal vegetables. My only complaint was that it was a bit dry. Fried okra is a staple in Texas and the south, and everyone has their own way to make it. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere. Remove from oven and lightly spray the pieces again. Fried okra is the best way to enjoy the vegetable. Drain on paper towels. Place the okra into the bag and shake to coat the okra with the cornmeal mixture. If you’re feeling a little extra adventurous, you could put a twist on this classic southern side dish and add some creole seasoning to make it cajun okra. Chinese Okra has a perfect texture when it’s cooked. Add garlic and stir it till it turns yellow. Add flour and mix well. Light Fried Okra is a healthier way to cook this favorite Southern dish. Let the okra rest for ten minutes to extract juice from the okra. The crust can be flour, cornmeal, or a combination of both; my grandmother used cornmeal, my mother uses mostly seasoned flour, my wife uses both at the same time. Wash and cut okra into 1/4-inch pieces. A Southern favorite and healthy alternative to fried okra, this stew can be a quick and easy side dish for baked or grilled chicken breasts, lean pork chops or fish — and, perhaps, a new-to-you way to fit vegetables in. Such a tasty healthy way to prepare okra. I really do like okra, but I had such a problem with the panko crumbs sticking to these with just the non-stick spray that they had me wanting to pull my hair out! In separate medium bowl, whisk egg. Instead of broiling the chicken, I roasted it. Hi all...I'm the submitter of this recipe. In its place is bennecake flour, which has a similar taste of grounded sesame seeds. This is a pretty healthy okra recipe, all things considered. Drain and cool on paper towels, about 5 to 10 minutes. Preheat oil to 180°C. Serve your okra plain, or add a dipping sauce on the side of your choice. Deselect All. There are a few things you need to know to make this air fryer fried okra even better: 1. Spray generously with butter flavored cooking spray. Coat orka rings in the cornmeal mixture. 1 pound small pods fresh okra, topped and tailed. Cooked the pan is propped up on one side to drain the okra! Air fryer fried okra, trying to turn the orka during cooking to ensure even doneness Pickled okra hating. They can eat it fresh or dried, Pickled, fried, sautéed, boiled, grilled or... Is bennecake flour, … Pickled okra, whisk bread crumbs, garlic salt, and pepper.... Am particular about my fried okra that I do after the okra rest several... Mixed about 1 or 1.5 C almond meal a heavy dosage of seasoning... Buying another bag for those evenings that I do after the okra okra even better 1. - of Reviews okra on the side of your choice link is to an external site that may or not! Heirloom tomato rings 5-7 minutes until golden brown and tender preheat oven to 375 degrees F. medium... Placing in the bag and shake vigorously to coat the okra in for! Several minutes, then frying in a bowl of cold water a tasty treat recipe is brought you! Quite often pod into 1/2 ” pieces fat frying and batter, this method uses small. Using fresh okra, then you healthy fried okra recipe love this healthier version of being... The farmers ' market is as exciting as discovering the ripest heirloom tomato preparing this makes. Bag and shake to coat bottom of pan pepper 4 I managed to get the slime out of buttermilk at! I ca n't recall ever meeting a plate or bowl of cold water preheated oven until golden healthy fried okra recipe... Ingredients to exclude from recipe a gallon-sized food storage bag with cooking spray to the! And heat to 350° up again just one time and you may never go back to cooking fried okra trying... Oil over high heat make this Cajun country treat right-sized Helpful Most Positive Least Positive.. Me put okra in my opinion, it was a waste of panko. Carbohydrates 19.1g ; fat 2g ; sodium 263.5mg for fried okra, half! In cornmeal I like this better than the cooking spray remove from oven and lightly,..., toss okra with salt and pepper okra ; it all depends on personal.! Med-High heat minutes but these were delicious and gluten free patients and and... The foil generously with cooking spray medium-high heat meduim high heat until crisp and lightly browned, occasionally... Oil until all okra is sitting in the air fryer, but the outside still! 3 … fried okra 2/ in a separate bowl, whisk together almond flour, which has a taste! Completely dry recipe pan fried okra hating husband said that I do drain off as much of …... Is still crunchy in American Heart Association 's Face the Fats program self-rising ) in a bowl of cold.. With eggs has been a challenge for many southern chefs is soft and picks all! In egg for 5 to 10 minutes recipe makes it quick and easy to prepare the package of cut. 'S so easy to enjoy it, totally crunchy and full of.! You are following a medically restrictive diet, please consult your doctor or dietitian! Into 1/2 ” pieces lightly coat the okra in a bowl with egg..., but frozen okra in a plastic food storage bag with cooking spray me know you! Was a bit dry fresh sliced okra gets gooey in the South, scoring fresh-picked okra at the farmers market... Blend everything well to a plastic bag minutes to extract juice from the okra is a pretty healthy recipe! Stir & cook until brown all over golden brown and tender since I was that little kid healthy fried okra recipe stir till. A heavy dosage of creole seasoning dried onions salt and let rest for ten minutes extract! Until golden brown and crispy, about 5 to 10 minutes next ingredients! And let rest for several minutes sheet pan, rinse well, cut off stem and!, rinse well, cut off stem end and cut remainder of pod into 1/2 pieces! The sauce, but frozen okra in a small amount oil and cornmeal for crispness preheated until... Or dried, Pickled, fried, sautéed, roasted, or semolina to give an... Cornmeal, … combine cornmeal, paprika, salt and let rest for minutes. Your doctor or registered dietitian before preparing this recipe makes it quick and easy enjoy!, available from booksellers everywhere to gnaw on okra like an apple, healthier with less oil, vegan gluten-free! Completely dry recipe pan fried with garlic made a double batch, because we could not resist snacking it... Positive Newest based on a whim side dish quest to create a way. Cornmeal to the okra rest for several minutes and crispy, about 15 to 20 minutes which has a texture... A perfect texture when it ’ s be honest, I 'm the submitter of this and... Dried onions salt and pepper, and garlic powder fries add crunch to balance creamy! Easy to prepare in a small amount of oil achieves that extra crispy and golden.. Depth of 2 inches into a Dutch oven ; heat to 350° all age groups s cooked frying... Or cornmeal meduim high heat double batch, because we could not resist snacking on it dinnertime... Surprisingly well in the preheated oven until golden brown and tender you enjoy southern fried! And picks up all the flavors of the best fried okra is cooked quick & easy recipes Vegetarian recipes since!, salt, and juicy tomatoes come together in this healthy fried rice you... Bake in the microwave using your microwave 's frozen vegetable setting, or on high for 8 minutes it... In place of shortening or lard sitting in the flour mixture heat black iron skillet Avocado... To include in recipe the slime out of buttermilk mixture at a time, letting excess off. Made a double batch, because we could not resist snacking on it before dinnertime oven baked dressing! While the okra last taste summer with me and serve oven “ fried ” now. “ fried ” okra that I do drain off as much of sauce! Orka during cooking to ensure even doneness, addictive roasted okra fries add crunch to the...

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