Healthy Recipe of the Week

Air Fryer Fried Okra

Not a fan of okra? I’m not!

But… it’s fun to experiment with new and different foods in my air fryer!

And… who knows, maybe okra will become a new favorite!

Let’s try!

Ingredients

• 1/4 cup All-Purpose Flour
• 1 teaspoon Cajun or Creole Seasoning Blend (salt-free)
• 1/4 teaspoon Salt
• 1/4 teaspoon Black Pepper
• 1 large  Egg (lightly beaten)
• 1/2 cup Yellow Cornmeal
• 8 ounces Fresh Okra (stems discarded and cut into 1/2-inch slices)  OR
• 2 cups Frozen Cut Okra (thawed and patted dry)
• Cooking Spray (*Olive Oil or Avocado Oil recommended)

Directions

Preheat the air fryer to 400°F.

In a medium shallow dish, stir together the flour, seasoning blend, salt and black pepper. 

Put the egg and cornmeal in separate medium shallow dishes. Set the three (3) dishes and a large plate (or platter) in a row, assembly-line fashion. Using a slotted spoon, transfer about 1/4 of the okra to the flour dish, stirring to coat. Transfer to the egg dish, letting any excess drip off. Next, transfer to the cornmeal dish, stirring to coat and gently shake off any excess. Arrange the okra in a  single layer in the air fryer basket. *Do not overcrowd; work in batches as needed. Lightly spray with the cooking spray.

Cook for 10 to 14 minutes, or until golden brown, turning once halfway through and lightly spraying with the cooking spray.

*QuickTip

Although available fresh year-round in the South, the season for buying fresh okra for the rest of the country is from about May to October. When buying okra, look for firm, brightly colored pods under 4 inches long. Larger pods may be tough and fibrous. Refrigerate in an airtight container for up to 3 days.

Yields: 4 servings

Nutritional Information

Per serving (1/2 cup): 112 Calories. 5g Protein. 3g Fiber. 1.5g Total Fat. 47mg Cholesterol. 95mg Sodium. 22g Carbohydrate. 1g Sugar. 0g Added Sugar.

Reference

American Heart Association (n.d.). Air fryer fried okra. Recipes. https://recipes.heart.org/en/recipes/air-fryer-fried-okra?utm_source=healthy+for+good+fy+2122&utm_medium=email&utm_campaign=Healthy%20For%20Good%20-%20101122&utm_content=Recipe+cta