Celebrate Juneteenth Recipe: Crispy Fried Okra
by Juanita Barr, MS, RD, LD|Nutrition Counselor, AIDS Outreach Center
June 19 is a national holiday that celebrates the end of slavery in the United States after the Civil War. Unfortunately, the slaves in Texas were not informed they were free until 2.5 years after the Emancipation Proclamation was passed on January 1, 1863.
Today the holiday is celebrated in various cities, including Fort Worth. Ms. Opal, who is considered the Grandmother of Juneteenth, holds an annual walk in Fort Worth on June 19 called Opal's Walk for Freedom. Some communities may celebrate by having a backyard BBQ. A common side item that is directly linked to our ancestors who came from West Africa is okra. Enslaved Africans brought okra, which you can find in Senegalese stews. One cup of okra provides 38% daily needs of vitamin C and is a good source of fiber, Vitamin B6, and magnesium. Celebrate June 19 and connect with your heritage by cooking up a side of okra. Let us know how you enjoyed the recipe!
Crunchy Oven Fried Okra - https://lifeloveandgoodfood.com/crunchy-oven-fried-okra/
Crunchy Oven-Fried Okra
The crunchy coating comes from a mix of Panko bread crumbs, corn meal, and parmesan cheese.
Make this delicious and crunchy Oven-Fried Okra just one time and you may never go back to cooking fried okra on the stove! My “fried” okra recipe uses a fraction of the oil used when pan frying which is an added health benefit!
This okra recipe has quickly become one of our favorite summer side dishes to make when okra is in season, but it works equally well with frozen okra. Just thaw before breading and cook as directed in the recipe notes below.
Crunchy Oven Fried Okra
What I think is one of the absolutely best summer foods? FRIED OKRA!
Tips for making the BEST okra in the oven:
Toss sliced okra with raw eggs to coat all the pieces before breading
Use a resealable plastic bag to shake the okra with the breading (see the video below for a demo)
Putting the breaded okra in the refrigerator for a few minutes before adding to the pan will help keep the breading on the okra — more breading, more crunch!
Always preheat the baking sheet with oil before adding the okra.
How can you tell if fresh okra is good?
When choosing okra at the market, avoid any pods that have brown spots or that are shriveled. The larger okra pods can tend to be tough, so stick with small or medium size pods.
Fresh okra will have white seeds when you cut into the pods. Brown seeds indicate the okra is old and will probably be tough.
How do you reheat fried okra in the oven?
To reheat oven-fried okra in the oven, place it on a baking sheet in a 350 degree oven for about 15 minutes. To reheat pan-fried okra, follow the same method. Some oil may release from the warmed up okra, so be sure to drain it well on paper towels before serving.
“Someone gave us okra the other night and I fixed your recipe. Tom has said how good it was TWICE, so I am making it again tonight. It definitely deserves five stars!” — CAROL
Special Equipment
My new favorite cookie sheet is the OXO Good Grips Non-Stick Half Sheet (with a bonus silicone baking mat). One thing I like about this baking sheet is the textured surface that allows the air to flow for more even baking. It also is made with heavy-gauge aluminized steel which promotes even heat distribution.
Also, I use my glass batter bowl ALL. the. time. It has a wide base for easy mixing and comes with a handy lid. Plus, the bowl and lid are both dishwasher, microwave, and freezer-safe.
Let’s Cook!
An added benefit to this oven-fried okra recipe is that there’s no greasy mess to clean up. Placing the okra under a broiler at the end of cooking and stirring frequently will result in extra golden brown crispiness!
Crunchy Oven-Fried Okra
Crunchy Oven-Fried Okra — this recipe is a bit healthier and easier to prepare.
4.41 from 240 votes
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PREP TIME 15minutes mins
COOK TIME 25minutes mins
TOTAL TIME 40minutes mins
COURSE Vegetables & Sides
CUISINE American
SERVINGS 4 servings
CALORIES 266 kcal
INGREDIENTS
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4 cups fresh-cut okra
4 tablespoons cornmeal
6 tablespoons Italian-style panko breadcrumbs
1/2 teaspoon salt
1/2 teaspoon pepper
1 tablespoon grated Parmesan cheese
2 eggs beaten
3-4 tablespoons canola oil
INSTRUCTIONS
Preheat the oven to 425 degrees. Combine the cornmeal, panko, salt, pepper, and Parmesan cheese in a gallon-size ziplock bag.
In a separate bowl, gently toss the okra with the beaten eggs until evenly coated.
Pour oil onto a rimmed baking sheet (15x10x1) and place in the preheated oven for just a few minutes to warm up the oil–be careful to not let it start to smoke.
In the meantime, add the wet okra a little at a time to the bag and shake until coated. If needed, you may add additional cornmeal and panko breadcrumbs — if the okra isn’t coated as much as you like. Carefully add the okra to the hot baking sheet.
Bake for 15-20 minutes, or until tender, turning the okra halfway through baking. To get a nice golden brown, increase oven heat to broil and watch carefully, stirring as needed.
NOTES
Recipe adapted from Sing for Your Supper Blog.
NUTRITION
Serving: 1gCalories: 266kcal
Carbohydrates: 21g
Protein: 9g Fat: 18g
Saturated Fat: 2g
Polyunsaturated Fat: 15g
Cholesterol: 94mg
Sodium: 412mg
Fiber: 5g
Sugar: 5g