Breaded “Unfried” Okra

Breaded “Unfried” Okra

For those who don't like steamed okra, or just want some variety, there are other healthy and quick ways to fix it! Summer is just ending and we've been eating a lot of okra these past few weeks. We love it!

Course vegetables
Cuisine American
Keyword fried okra, okra, vegetable
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 4 servings~1/2 cup
Calories 39 kcal

Ingredients

  • 12 okra medium sized – sliced in 1/2 inch pieces
  • 1/4 cup corn flour OR finely ground cornmeal
  • 1 tsp Country Style Seasoning see recipe–OR you can use your favorite chicken style seasoning OR vegetable seasoning

Instructions

  1. PREHEAT cast iron skillet to medium heat. (If the skillet is seasoned well and in good condition, you will need no oil. If not seasoned, you will need a light spray of oil spray seconds before adding the okra to keep it from sticking.)

  2. WASH and drain thoroughly. Slice okra in 1/2 inch pieces, throwing away the caps/stems.

  3. MIX cornmeal and seasoning in a small container.

  4. POUR sliced okra into a plastic bag and sprinkle half of the cornmeal on it.

  5. SHAKE well. ADD more cornmeal if necessary, until okra is lightly coated. 

  6. POUR into heated cast iron skillet and stir frequently until nicely browned (usually about 5 minutes).

  7. MAY use lid during part of the cooking time to speed up the cooking process.

  8. SERVE immediately.

Recipe Notes

I like to keep a jar of cornmeal/seasoning mixture in the freezer, so it’s always ready to grab when I want to fix okra. Just measure 1 c. corn flour to 2 T. Country Style Seasoning. If your okra tastes too salty after the first use, add more corn flour to your container; if it needs more salt, add more Country Style Seasoning. You can bread the sliced okra and freeze for later use. If you bread and freeze raw okra, you will want to use it within 3-6 months. If you steam and blanch it before breading and freezing it, it will last at least a year. (See Freezing Vegetables Chart for instructions–under Food Preservation Category.)

Nutrition Facts
Breaded "Unfried" Okra
Amount Per Serving (0.5 cup)
Calories 39 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g6%
Trans Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 1mg0%
Sodium 265mg12%
Potassium 129mg4%
Carbohydrates 8g3%
Fiber 2g8%
Sugar 1g1%
Protein 1g2%
Vitamin A 258IU5%
Vitamin C 8mg10%
Calcium 39mg4%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

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