Baked Okra Bites

Number of Servings: 4 (94g)
Active Time: 10 min.
Total Time: 35 min.
Baked Okra Bites

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

  1. Preheat the oven to 400°F. Lightly spray a large baking sheet with cooking spray.
  2. Stir together the cornmeal, flour, onion powder, garlic powder, and Cajun seasoning.
  3. 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.
  4. 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 94g

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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