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.

Source: EatingWell Magazine, June 2019




Ingredient Checklist


Instructions Checklist
  • Whisk buttermilk and 1 teaspoon Cajun seasoning in a medium bowl. Add okra and toss to coat. Let stand for 10 minutes.

  • Meanwhile, whisk flour, cornstarch and 1/2 teaspoon Cajun seasoning in a medium bowl.

  • Drain the okra and toss in the flour mixture until well coated.

  • 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 1/2 teaspoon Cajun seasoning and salt.

Nutrition Facts

1 cup
106 calories; protein 2.2g; carbohydrates 14.4g; dietary fiber 2.4g; sugars 1.4g; fat 4.9g; saturated fat 0.4g; cholesterol 0.5mg; vitamin a iu 411.4IU; vitamin c 13.2mg; folate 34.6mcg; calcium 59.9mg; iron 1.1mg; magnesium 33.8mg; potassium 194.6mg; sodium 74.6mg.

1 fat, 1 vegetable, 1/2 starch