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Name: Okra
Prep time: 15 min
Cook time: 5 min
Total time: 20 min
Yield: 4
Cuisine: American-South
Ingredients: 1 1/2 pounds Okra; 1 cup All purpose flour; 1 cup Yellow cornmeal mix; 1 large Egg beaten; Canola Oil (enough to deep fry in your pan); Salt and pepper to taste

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INGREDIENTS

1 1/2 pounds Okra
1 cup All purpose flour
1 cup Yellow cornmeal mix
1 large Egg ; beaten
Canola Oil ; (enough to deep fry in your pan)
Salt and pepper ; to taste

Servings

INSTRUCTIONS

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.

Baking method:

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.

NOTES

You can also use the frozen breaded okra to save the time and it will come out just as good.

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Okra

1 1/2 pounds Okra
1 cup All purpose flour
1 cup Yellow cornmeal mix
1 large Egg beaten
 Canola Oil (enough to deep fry in your pan)
 Salt and pepper to taste

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.

Baking method:
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.

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Nutrition

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Serving Size: 1 Serving (214g)
Recipe Makes: 4 Servings

Calories: 184
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 %
Powered by: USDA Nutrition Database 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.

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Calories per serving: 184

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