Oven "Fried" Okra

OvenFriedOkraFinal.jpg

Serves 8 (serving size 3/4 cup)

Ingredients

  • 1 pound fresh okra

  • 1 cup yellow cornmeal

  • 1 large egg

  • 3/4 cup buttermilk

  • 1 & 1/2 teaspoons blackened seasoning (or any seasoning of your choice)

  • 2 tablespoons canola oil

Directions

  1. Preheat oven to 450°F with baking sheet in oven, & thoroughly wash okra pods. (The stem caps don’t have to be cut off, but can be if you prefer.)

  2. Gently smash the okra with a meat mallet or rolling pin. 

  3. Whisk together buttermilk and egg in a bowl. Add okra; let soak for 3-5 minutes. 

  4. Combine cornmeal and blackened seasoning in a shallow dish; roll okra in cornmeal mixture to coat the pods in a thin, even layer. 

  5. Add canola oil to hot sheet pan and carefully tilt the pan to coat evenly.

  6. Place okra in a single layer on the pan and put into the pre-heated oven.

  7. Bake until crisp, which should be approximately 30 minutes.

  8. Be sure to turn the pods over with a spatula halfway through the baking time for even browning. 

  9. Once the okra has finished baking, you can transfer it to a serving dish or individual plates ,and enjoy.


Nutritional Information (per serving): 142 calories, 21 g carbohydrates, 4 g protein, 4 g fat, 2 g fiber, 8% daily value of calcium, 5% daily value of potassium

Inspired by Pam Lolley for Cooking Light. Prepared by Manuel Leal, Allyson Omiwade, and Sheena Rimato, UTMB SON Students, July 2020

Watch the video tutorial here!

 
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