Two Sisters, One Kitchen

Quick, healthy meals by a loving team. See what’s cooking in J & K's kitchen!

“Fried” Okra June 15, 2011

"Fried" Okra

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).

“Fried” Okra

Ingredients:

  • 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)

Directions:

  1. Slice okra into 1/4″ pieces.  Place a large frying pan on a burner on medium heat.
  2. 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.
  3. 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.
  4. 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.
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One Response to ““Fried” Okra”

  1. Rachel Says:

    yum yum yum! i love okra! maybe i can get my mom to convert to this method instead of the usual deep fry.


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