February 5, 2013

(Non)-Fried Okra

In the USA, the most commonly found version of Okra, even more than Louisiana Gumbo .. is Fried Okra  - it is a Southern Classic! Diced Okra is soaked in beaten eggs, and then dredged in seasoned cornmeal and then deep fried until golden. I've had it many a time during my omnivore days and given how fond I am of this wonderful vegetable, I had it about as often as I could find it on a restaurant menu. Since going plant based, I've tried a few different recipes but none of them have involved egg or deep frying. This one, although not as deeply battered as restaurant style Fried Okra, is quite similar and had a lovely crunch to it as well.

(Non)-Fried Okra
Prep Time: 20 min

Ingredients (Serves 2):

  1. 1 x 12oz bag of Frozen, Diced Okra
  2. 2 tbsp Chickpea Flour
  3. 1 tbsp Corn Meal
  4. 1-2 tsp Onion flakes
  5. 1 tsp Garlic Powder
  6. 1 tsp Parsley flakes
  7. 1/2 tsp Tony Chachere Creole Seasoning, to taste
Allow frozen okra to thaw on the kitchen counter for 20-30 min. Preheat oven to 400 F. Add all seasonings to a large zip-loc bag and then add partially thawed okra to the bag. Close and toss everything together until okra is well coated. Since we're using frozen okra, it will have enough moisture to hold onto the seasoning, although some of it will fall off during baking, leaving just enough of a crunch on your plate. Line a rimmed cookie sheet with parchment paper, or a thin coating of cooking spray. Transfer coated okra to the sheet and spread into a single thin layer. Bake uncovered at 400F for 15 minutes. Toss everything once and then for the last 5 minutes turn on the broiler on HI. Remove from oven immediately and serve hot. 

Steamed Veggies, Cous-cous, Garlicky Black Beans & Fried Okra!!! 
Nutrition Facts (Per Serving): Calories 70 (Fat Calories 5)
Total Fat 0.5; Cholesterol 0g; Carbohydrates 13.4g; Dietary Fiber 3.2g; Sugars 3.3g; Protein 4.0g

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