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Southern Fried Okra

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Prep time: 5min
Cook time: 20min

Okra is a vastly underrated vegetable. Some people don’t appreciate the texture when it is cooked in moisture (boiled, stewed). However, most people appreciate the unique flavor, pop of the seeds and crunch of okra when it is lightly battered and fried. Definitely worth a try!

Makes

6 servings

Serving size

⅙ recipe

Ingredients

½ cup unbleached flour

½ cup yellow cornmeal

⅛ teaspoon salt (included in the nutrient analysis)

¼ teaspoon cayenne pepper

¼ teaspoon black pepper, freshly ground

1 medium egg

2 tablespoons milk

⅓ cup sunflower oil

3 cups okra, fresh or frozen, cut into ¼-inch disks, stems removed

Instructions

  1. Preheat oven to 300°F.
  2. Combine flour, cornmeal, salt, cayenne pepper and black pepper in a medium mixing bowl.
  3. Mix well with a whisk.
  4. Beat the egg and milk together in a shallow bowl.
  5. Heat the sunflower oil in a large skillet.
  6. Dip the okra pieces into the egg batter and then roll in the cornmeal mixture.
  7. Fry about ⅓ of the okra in the pan. Turn over after 2 minutes. Cook 1-2 minutes more until each piece is evenly golden.
  8. Remove cooked okra with a slotted spoon. Drain each batch on paper towels for 1 minute.
  9. Transfer first batch of fried okra to a baking dish to keep warm while cooking remaining okra.
  10. Place 2nd batches of fried okra in the oven until the final batch is done.
  11. Serve immediately.

Cooking Tip

If you are using frozen okra, drain and pat dry before you bread and fry them. This will result in a crunchier texture.

Recipe Contributed by FamilyCook Productions

Nutrition Info

Nutrition Info

Makes: 6 servings  Serving size: ⅙ recipe

Calories

Glossary

Fat

14 g

Saturated Fat

2 g

Trans Fat

<1 g

Cholesterol

28 mg

Carbohydrate

20 g

Sugar

2 g

Fiber

3 g

Protein

5 g

Sodium

67 mg

Calcium

74 mg

Phosphorus

79 mg

Potassium

167 mg