Jamie says: I met okra today. I think we’ve met once before. Actually, I remember now. I had a class called World Herbs and Vegetables my freshman year of college and all the students had to take a vegetable from a big brown box. I chose the can of okra, but this time I bought it fresh at the local farmers’ market. So this is my second encounter with okra- this time the fresh kind. The only way I’ve heard people cook okra is by frying it, so I figured I’d go that route (except I’d make it healthy, of course).
- 2 cups okra
- 2 large eggs
- 1 cup Ian’s Panko Breadcrumbs Whole Wheat Style
- 1/4 tsp black pepper
- 1 Tbsp, 2 tsp canola oil
- 1/4 tsp salt
- red sauce or Publix organic ketchup (for dipping)
- Slice okra into 1/4″ pieces. Place a large frying pan on a burner on medium heat.
- Crack eggs in a bowl. Add pepper. Beat eggs with a fork until well-blended. Pour breadcrumbs on a large plate. Dip sliced okra into eggs then roll in breadcrumbs.
- Pour 1 Tbsp canola oil in frying pan. Tilt pan to evenly coat with oil. Add breaded okra. Cook for about 7 minutes. Flip pieces to cook other side. Drizzle reserved canola oil (2 tsp) in pan. Cook an additional 7 minutes. Increase heat to medium-high and brown okra for an additional minute, stirring frequently. Remove from heat. Add salt and stir.
- Serve hot with ketchup or red sauce. Serves: 2. Enjoy!
Crunchy on the outside, a little slimy on the inside (but that’s how okra is). Goes great with the ketchup or red sauce.
- Nutrition note: Okra is pretty innocent, until it’s deep-fried (like in restaurants). In 1/2 cup cooked okra (without any oil or breading), there’s only 20 calories, 2 grams of fiber, and 20% of your vitamin C needs. But the good news is, by cooking in canola oil (a heart-healthy oil) and using whole wheat breadcrumbs, you can make a healthier alternative than the deep-fried okra you would get when dining out.