Baked Okra Bites

  • Serves: 4


Description

These crispy okra bites are the perfect side dish with grilled fish or as part of a Southern-style summer menu for entertaining. Try them as a topping for a spinach and romaine salad, or sprinkle them on top of baked casseroles, too.

Ingredients

Vegetable oil spray
1/2 cup yellow cornmeal
1/4 cup all-purpose flour
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon Creole or Cajun seasoning or 1/2 teaspoon spicy salt-free all-purpose seasoning
8 ounces fresh okra, stems removed, cut into 1/2-inch slices, or 2 cups frozen sliced okra, thawed
Egg substitute equivalent to 1 egg, or 1 large egg, lightly beaten

Cooking Instructions

Preheat the oven to 400°F. Lightly spray a large baking sheet with vegetable oil spray.

In a shallow bowl, stir together the cornmeal, flour, onion powder, garlic powder, and Creole seasoning.

Put the okra in a medium bowl. Pour in the egg substitute. Stir to coat.

Set the bowl with the okra, the bowl with the cornmeal mixture, and the baking sheet in a row, assembly-line fashion. Using a slotted spoon, transfer the okra in batches to the cornmeal mixture. Stir to coat all sides of the okra. After all the okra has been coated, discard any remaining egg substitute.

Arrange the okra in an even layer on the baking sheet (leave space between the pieces, so they brown evenly). Lightly spray the tops of the okra with vegetable oil spray.
Bake for 20 to 25 minutes, or until the okra is tender on the inside and crispy on the outside. Put the pan on a cooling rack. Let cool for 2 to 3 minutes before serving.


Nutritional Analysis
Per serving
Calories Per Serving
117
Total Fat
.5 g
Sodium
77 mg
Carbohydrates
25 g
Fiber
3 g
Sugar
1 g
Protein
5 g

Dietary Exchanges


1 1/2 starch, 1 vegetable   



This recipe is reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, Copyright © 2004 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.