You don’t need to deep fry to get a crispy tender treat. These breaded beauties are coated with flavor and cooked at a high heat in the oven to create the Maillard reaction that’s responsible for the good golden crunch that complements the softness of okra so wonderfully.
Ingredients
- Cooking spray
- ½ cup cornmeal
- ¼ cup flour
- ½ tsp. onion powder
- ½ tsp. garlic powder
- ½ tsp. salt-free Cajun seasoning
- 8 oz. okra, stems removed and sliced
- 1 large egg, beaten
Directions
- Preheat the oven to 400°F. Lightly spray a large baking sheet with cooking spray.
- Stir together the cornmeal, flour, onion powder, garlic powder, and Cajun seasoning.
- Toss the okra in the beaten egg then transfer the okra into the cornmeal mixture in batches using a slotted spoon. Toss to coat and transfer coated okra to baking sheet.
- Lightly spray the top of the okra with cooking spray. Bake until crispy on the outside and tender on the inside (20-25 minutes).
Nutrition Facts
4 servings per container
Serving Size 94 g
| Amount per serving | ||
|---|---|---|
| Calories | 130 | |
| % Daily Value* | ||
| Total Fat 2.5g | 3% | |
| Saturated Fat 0.5g | 3% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 0.5g | ||
| Monounsaturated Fat 1g | ||
| Cholesterol 47mg | 16% | |
| Sodium 30mg | 1% | |
| Total Carbohydrate 23g | 8% | |
| Dietary Fiber 3g | 11% | |
| Total Sugars 1g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 18g | ||
| Protein 5g | ||
| Vitamin D 0.3mcg | 2% | |
| Calcium 57mg | 4% | |
| Iron 1.5mg | 8% | |
| Potassium 245mg | 6% | |
| Vitamin A 42mcg | 4% | |
| Vitamin C 13.1mg | 15% | |
| Vitamin E 0.4mg | 2% | |
| Vitamin K 17.9mcg | 15% | |
| Thiamin 0.2mg | 20% | |
| Riboflavin 0.2mg | 10% | |
| Niacin 2.4mg | 15% | |
| Vitamin B6 0.2mg | 10% | |
| Folate 66.8mcg | 17% | |
| Vitamin B12 0.1mcg | 4% | |
| Biotin 3.5mcg | 10% | |
| Chloride 22.9mg | 0% | |
| Pantothenate 0.4mg | 8% | |
| Phosphorus 107.1mg | 8% | |
| Iodine 7mcg | 4% | |
| Magnesium 55.5mg | 15% | |
| Zinc 0.9mg | 8% | |
| Selenium 9.4mcg | 15% | |
| Copper 0.1mg | 15% | |
| Manganese 0.6mg | 25% | |
| Chromium 5.1mcg | 15% | |
| Molybdenum 13.5mcg | 30% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Okra, Whole Grain Yellow Cornmeal, Egg, Enriched All Purpose Flour (unbleached Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Cooking Spray (canola Oil (adds A Trivial Amount Of Fat), Palm Oil (adds A Trivial Amount Of Fat), Coconut Oil (adds A Trivial Amount Of Fat), Lecithin From Soybeans (non Stick Agent), Dimethyl Silicone (for Anti-foaming), Rosemary Extract (preservative)), Garlic Powder, Onion Powder, Salt-free Cajun Seasoning (paprika, Onion, Garlic, Black Pepper, Lemon Peel, Chile Pepper, Allspice, Thyme, Cloves, Mace, Red Pepper, Bay Leaf).
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