Servings: 5 Serving Size: ~1/4 cup
Ingredients
Okra:
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about 1/4 pound okra from Sustainable Vegetable Garden
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2 eggs
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2 tsp water
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4 tbsp flour
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1/2 cup panko bread crumbs
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2 1/2 tsp olive oil
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1/8 tsp of salt
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Optional: any other seasonings you like for flavor. I used garlic powder, paprika, all-seasons salt and pepper.
Sauce:
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1/2 mayonaise
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1/4 cup ketchup
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1 tsp worcestershire sauce
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sprinkle of salt
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sprinkle of pepper
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dash of garlic powder
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1/2 tsp of apple cider vinegar
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dash of hot sauce
Directions:
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Combine all sauce ingredients in a bowl and mix. Set aside or refrigerate until okra is done.
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In a small bowl, whisk egg and water, set aside.
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In another small bowl, combine flour, salt and generous amounts of any seasonings of your choice.
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In another small bowl, add bread crumbs.
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Rinse okra, pat dry and cut off the tops and bottoms. Slice okra into small 1/4 inch thick pieces.
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Toss a piece in the flour mixture, then the egg mixture and then the bread crumbs. Set dipped piece aside and repeat with all okra pieces.
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Air fry at 360 degrees Fahrenheit for 6 minutes. Carefully placed the breaded okra pieces in layers in the air fryer. You may have to cook in batches, you don’t want the pieces to touch each other while cooking.
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Once air fried, remove okra, toss with the olive oil and place back in the fryer to cook for 2-3 minutes.
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Serve hot with dipping sauce on the side. Enjoy!
Recipe by abeautifulmess.com and allthekingsmorsels.com. Prepared by Jordan Reinken November 2020. UTMB Dietetic Intern Fall 2020.
Nutrition facts: serving size: 1/4 cup calories: 160-190 (with or without sauce), total fat: 9.4 grams, carbohydrates: 15 grams, dietary fiber: 1.4 grams, protein: 4.7 grams
