If using fresh okra pods, wash and drain them. Remove and discard the tip and stem end. In a large mixing bowl, slice the okra into 1/2" thick slices. Add the beaten egg; stir to coat. In a gallon size baggie, add about 1 cup of all purpose flour, 1 cup cornmeal mix, salt, and pepper to taste. Seal and shake to blend. Add the okra to the bag and seal again. Shake to coat the okra.
Deep fry method:
In a deep cast iron skillet or deep heavy duty saucepan, add enough oil come 1/3 up the side of the pan. Heat it over a high burner.
Carefully, add the okra a few at a time. Do not put so much okra in that it comes above the oil. Stir gently once and then let it cook until golden brown. Remove the okra to a paper towel covered plate. Salt and pepper to taste. Repeat until all the okra is cooked. Serve hot.
After cutting the okra, place it in a gallon ziplock baggie andcoat it in 1 egg white, put it to the side. Using about 2 1/2 cups of Fiber One Cereal, grind it in the food processor or a blender until it is in a powder form.
In a gallon ziglock baggie, add the ground Fiber One cereal and 2 tablespoons of all purpose flour. Seal and shake to blend. Add the okra and shake to coat. Remove the okra and place it on a baking sheet coated in cooking spray. Spray the top of the okra with more cooking spray. Bake at 375 degrees for 15-20 minutes, or until golden brown.
You can also use the frozen breaded okra to save the time and it will come out just as good.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (214g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 15 (8%)|
|Amt Per Serving||% DV|
|Total Fat 1.7g||2 %|
|Saturated Fat 0.5g||2 %|
|Monounsaturated Fat 0.5g|
|Polyunsanturated Fat 0.3g|
|Cholesterol 52.9mg||16 %|
|Sodium 50.1mg||2 %|
|Potassium 565.4mg||15 %|
|Total Carbohydrate 35.8g||11 %|
|Dietary Fiber 6.3g||25 %|
|Sugars, other 29.5g|
|Protein 8.2g||12 %|
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Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 184
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