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Oven-Fried Okra

Yield 8 servings (serving size: about 1/2 cup)
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

Nutrition Information

  • calories 144
  • caloriesfromfat 4 %
  • 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

How to Make It

  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.