Pan-Fried Okra

Pan-Fried Okra

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From: EatingWell Magazine, June 2019

These spicy, crunchy pan-fried okra pods may be just the recipe to turn okra haters into lovers. Bonus: Okra's soluble fiber—the unique gel that traditionally thickens gumbo—also helps clear unhealthy cholesterol in your body. Serve this vegetarian side dish along with baked or grilled chicken or fish for a healthy dinner.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 cup buttermilk
  • 2 teaspoons Cajun seasoning, divided
  • 8 ounces small okra (about 20 pods)
  • ½ cup white whole-wheat flour
  • ½ cup cornstarch
  • ⅓ cup canola oil
  • ¼ teaspoon salt


  • Prep

  • Ready In

  1. Whisk buttermilk and 1 teaspoon Cajun seasoning in a medium bowl. Add okra and toss to coat. Let stand for 10 minutes.
  2. Meanwhile, whisk flour, cornstarch and ½ teaspoon Cajun seasoning in a medium bowl.
  3. Drain the okra and toss in the flour mixture until well coated.
  4. Heat oil in a large nonstick skillet over medium-high heat. Add the okra in a single layer and cook, turning occasionally and tilting the pan to evenly distribute the oil, until golden on all sides, about 6 minutes. Transfer to a paper-towel-lined plate. Sprinkle the okra with the remaining ½ teaspoon Cajun seasoning and salt.

Nutrition information

  • Serving size: 1 cup
  • Per serving: 106 calories; 5 g fat(0 g sat); 2 g fiber; 14 g carbohydrates; 2 g protein; 35 mcg folate; 0 mg cholesterol; 1 g sugars; 0 g added sugars; 411 IU vitamin A; 13 mg vitamin C; 60 mg calcium; 1 mg iron; 75 mg sodium; 195 mg potassium
  • Nutrition Bonus: Vitamin C (22% daily value)
  • Carbohydrate Servings: 1
  • Exchanges: 1 fat, 1 vegetable, ½ starch

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