Oven-Fried Smashed Okra

Oven-Fried Smashed Okra

Forget frying—this oven-fried version delivers the must-have crunch of fried okra without the hot mess of oil and all the calories that come with it. The secret is gently smashing the okra pods—you can use a skillet or rolling pin if you don’t have a meat mallet—it opens them up and provides more surface area (i.e., more opportunities for extra-crispy action). For the best results, pick out smaller okra pods; the larger they grow, the tougher they get.

Serves 8 (serving size: 3/4 cup)

Ingredients

1 pound fresh okra
3/4 cup low-fat buttermilk
1 large egg
1 cup fine yellow cornmeal
3/4 teaspoon kosher salt
1/2 teaspoon pepper
2 tablespoons canola oil
Cooking spray

Nutritional Information

Calories 142
Fat 4 g
Satfat 1 g
Unsatfat 3 g
Protein 4 g
Carbohydrate 21 g
Fiber 2 g
Sugars 2 g
Added sugars 0 g
Sodium 237 mg
Calcium 8 % DV
Potassium 5 % DV


July 2018