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Baked Popcorn Okra

( 31 )

Baked Popcorn Okra

Family Favorite Party Perfect Zesty
( 31 )
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Time: 35 minutes
Servings: 8

Ingredients

  • 1 large egg
  • 1/2 cup whole-wheat flour
  • 1/2 cup 1% low-fat milk
  • 1 tsp canola oil
  • 2 cups sliced okra
  • 1/2 cup cornmeal
  • 1/2 tsp chipotle pepper powder
  • 1/4 tsp cumin
  • 1/2 tsp dried oregano
  • 1 tsp garlic powder
  • Non-stick cooking spray

Preparation

  1. Preheat oven to 425° F.
  2. In a medium bowl beat egg until well mixed. Add flour, milk & oil to make batter. Mix well.
  3. In a large zip-close plastic bag add cornmeal, chipotle pepper, cumin, oregano & garlic powder to make breading. Close bag & shake well.
  4. Dip 1/2 cup okra into batter. Completely coat. Remove with slotted spoon & place into breading bag. Close & shakebag to cover okra with breading mixture. Repeat until all okra is covered.
  5. Cover a large baking sheet with foil & lightly coat with cooking spray. Place okra on baking sheet & bake 20 minutes or until golden brown.

Tips

Okra is naturally low in sodium and an excellent source of vitamin C.

MyPlate Standard

Click on each plate group to see how this recipe meets the MyPlate standard


Nutrition Facts

8 servings per recipe
Serving size (66g)
Amount per serving
Calories		 100
% Daily Value*
Total Fat 2g 3%
    Saturated Fat 0g 0%
    Trans Fat 0g  
Cholesterol 25mg 8%
Sodium 20mg
 1%
Total Carbohydrate 16g 6%
    Dietary Fiber 2g 7%
    Total Sugars 1g  
    Includes 0g Added Sugars 0%
Protein 4g  
Vitamin D 0mcg 0%
Calcium 48mg 4%
Iron 1mg 6%
Potassium 158mg 4%
* 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.
Includes 0g Added Sugars
0%

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5 responses to “Baked Popcorn Okra”

    1. Yes! For frozen okra, let it thaw so that the batter will stick to the pieces of okra.

      Reply

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