Tag: okra

Servings: 5 Serving Size: ~1/4 cup

Ingredients

Okra:

• about 1/4 pound okra from Sustainable Vegetable Garden

• 2 eggs

• 2 tsp water

• 4 tbsp flour

• 1/2 cup panko bread crumbs

• 2 1/2 tsp olive oil

• 1/8 tsp of salt

• Optional: any other seasonings you like for flavor. I used garlic powder, paprika, all-seasons salt and pepper.

Sauce:

• 1/2 mayonaise

• 1/4 cup ketchup

• 1 tsp worcestershire sauce

• sprinkle of salt

• sprinkle of pepper

• dash of garlic powder

• 1/2 tsp of apple cider vinegar

• dash of hot sauce

Directions:

1. Combine all sauce ingredients in a bowl and mix. Set aside or refrigerate until okra is done.

2. In a small bowl, whisk egg and water, set aside.

3. In another small bowl, combine flour, salt and generous amounts of any seasonings of your choice.

4. In another small bowl, add bread crumbs.

5. Rinse okra, pat dry and cut off the tops and bottoms. Slice okra into small 1/4 inch thick pieces.

6. 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.

7. 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.

8. Once air fried, remove okra, toss with the olive oil and place back in the fryer to cook for 2-3 minutes.

9. 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