Oven-fried Okra

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 109.7
  • Total Fat: 1.3 g
  • Cholesterol: 0.0 mg
  • Sodium: 334.3 mg
  • Total Carbs: 22.5 g
  • Dietary Fiber: 7.8 g
  • Protein: 6.8 g

View full nutritional breakdown of Oven-fried Okra calories by ingredient


Introduction

Healthy alternative to my favorite fried southern dish, fried okra.
It's really good too. This particular breading means giving you 7.8g fiber and 6.8g protein with each of your 106 calories per serving. Healthy alternative to my favorite fried southern dish, fried okra.
It's really good too. This particular breading means giving you 7.8g fiber and 6.8g protein with each of your 106 calories per serving.
Number of Servings: 4

Ingredients

    4 cups sliced okra, rinsed in collander
    1/4 cup wheat germ
    1/2 cup all bran cereal, crushed into crumbs
    .25 cup panko bread crumbs
    salt .5 tsp (more to taste)
    pepper to taste (I use .5 tsp)

Directions

Preheat oven to 450.

Wash and drain okra in colander. Add salt and pepper and toss. Place breading ingredients in large ziploc bag, shake to mix. Add okra and shake to mix well. Spray cooking sheet with cooking spray and add okra. Spread out to a single layer. Spray top with cooking spray and place in preheated oven.

I experiment with the "breading" I use. You can substitute cornmeal flour, whole wheat flour, flax seed meal, etc.
Bake at 450 for 20 minutes, or until brown.

Serving Size: 4 1 cup servings

Number of Servings: 4

Recipe submitted by SparkPeople user STILLOUT2LUNCH.

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