When I opened our Farm Box from Berry Farms last week, I found a bunch of fresh okra. Being from the north, I sort of freaked out a little bit since I have never actually cooked with fresh okra before. Sure I've eaten pickled okra, and had it in southern stews, but my thoughts immediately went to fried -- the true staple.
I don't eat fried foods (unless it is something I can't get ANYWHERE else), so I decided to whip up some baked okra instead. Super tasty, especially when served with sweet Asian chili sauce!
I made them both gluten-free and with "regular" ingredients. Feel free to use the ones you have on hand or choose base on your dietary needs.
2 large egg whites
1/4 cup gluten-free breadcrumbs OR panko breadcrumbs
1 tbsp. quinoa flour OR whole wheat flour
1/4 tsp. garlic powder
1/4 tsp. black pepper
2 dashes salt
1/8 tsp. cayenne pepper, optional
20 fresh okra, stems removed and sliced
Preheat oven to 375 degrees. Lay aluminum foil on a baking sheet.
Put egg white in a small bowl. Place breadcrumbs and flour in a sealable plastic bag.
Divide garlic powder, black pepper, and salt between the egg white and breadcrumb mixture. If you like, add cayenne pepper to the breadcrumb mixture. Stir egg mixture.
Put the okra slices in the bowl with the egg right. Gently stir to coat all sides.
In batches, transfer okra from egg to plastic bag with breadcrumb mixture.
NOTE: Make sure you shake off or drain excess egg before putting okra in with the breadcrumb mixture.
Seal bag and give it a shake. Transfer coated okra to the baking sheet. Continue with remaining okra. Spray the tops with nonstick spray.
Bake for 30 minutes, or until outsides have started to brown. For even browning, gently shake baking pan or flip okra about half way through.
MAKES 2 SERVINGS
1/2 recipe: 98 calories, <0.5g fat, 246mg sodium, 18g carbs, 4.5g fiber, 2g sugars, 7g protein
Tips & Notes: You should have just enough of the breadcrumb mixture to coat all of the okra, as long you make sure to drain the excess egg.
For more traditional flavor, you can use cornmeal instead of breadcrumbs, I just prefer the taste & texture of panko and GF breadcrumbs!