Oven-Fried Okra

2.0 10
2 stars
(10)

Fried okra is a southern treat. Use your oven to produce a crisp coating without frying.

Ingredients

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

Preparation

  1. Preheat oven to 450º.
  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 450º for 40 minutes, stirring once. Sprinkle with remaining 1/4 teaspoon salt.
Judy Lockhart,
June 2006

Nutritional Information

  • Calories: 144
  • Calories from fat: 4%
  • Fat: 0.7g
  • Saturated fat: 0.2g
  • Monounsaturated fat: 0.3g
  • Polyunsaturated fat: 0.1g
  • Protein: 4.5g
  • Carbohydrate: 29.3g
  • Fiber: 2.6g
  • Cholesterol: 27mg
  • Iron: 1.3mg
  • Sodium: 204mg
  • Calcium: 68mg