Low Fat Oven Fried Okra

Low Fat Oven Fried Okra

 

Being a southern girl, I love fried okra.  And, this time of the year, it comes in rapidly from the garden.  The only problem with fried okra is that if you eat enough of it, you are going to need to buy a new wardrobe – in a larger size.  It is definitely not a low fat food!  So, I devised a plan to get more of the fried okra taste with less of the fat.  This is a great recipe because it not only tastes great, but it eliminates the mess of splattered oil all over the kitchen.  Now, I probably won’t give up the occasional batch of the greasy stuff,  but this is a healthier, quick, easy, less messy, way to get that fried okra flavor.


Low Fat Oven Fried Okra
 
Prep time
Cook time
Total time
 
Author:
Serves: 4
Ingredients
  • 1 pound okra, sliced into bite sized pieces
  • 1 egg white
  • ½ cup plain cornmeal
  • ¼ cup all purpose flour
  • 1 tsp. salt (or to taste)
  • cooking oil spray
Instructions
  1. Preheat oven to 400 degrees.
  2. Line a cookie sheet with foil and spray generously with cooking oil spay.
  3. Stir together cornmeal, flour, and salt.
  4. Put the okra in a bowl. Stir in the egg white and let sit a few minutes until it gets gummy.
  5. Stir in the cornmeal mixture. Stir well to coat.
  6. Spread the okra evenly over the the prepared cookie sheet.
  7. Spray okra with oil.
  8. Bake for 20 to 30 minutes or until golden brown and okra is tender, turning and breaking clusters apart with a spatula every 5 minutes.

This recipe was shared on Foodie Friends Friday.

Low Fat Oven Fried Okra

Low Fat Oven Fried Okra

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Comments

  1. says

    Very nice. I just made my first summer batch of fried okra last evening. It was delicious, but the house smells like oil this morning. I think I’ll try it your way next time.

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  2. says

    Hmmm I’m gonna have to try this. I love fried okra too but don’t like the mess. This looks great. (saw you on YumGoggle)

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  3. says

    I saw okra and my heart skipped a beat! I just love fried okra! I will have to give this healthy version a try!

    Thanks for linking this to the In and Out of the Kitchen LInk party. I am so glad you brought this. I am featuring this in the Top 10 Favorites post that will go live Monday morning!

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  4. says

    After many years with no okra at all, your recipe help me get over all the bad childhood memories from it! Thanks. I have prepared it with egg yolks, instead of whites, as i gave some to my daughter (21 mounts). We all love it. It will be definetely often on our menu for the rest of the okra season.

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