Lite Fried Okra
Try this healthier version of a soul food favorite.
- Yield
- 4 servings
- Serving size
- 1/4 of recipe
- Rating
- 3.28 of 5 (64 ratings)
Food groups
- Vegetables: 1/4 cups
Ingredients
- 2 cups fresh okra, sliced
- 3/4 teaspoon vegetable oil (or cooking oil of choice)
- 1/8 teaspoon salt
- 1/8 teaspoon black pepper
- nonstick cooking spray (as needed)
Directions
- Wash hands with soap and water.
- In a bowl, mix sliced okra, oil, salt, and pepper.
- Coat a large fry pan with cooking spray.
- Heat over medium heat, and add okra mixture, turning often with a wooden spoon or spatula.
- Cook until okra is browned, about 10 minutes.
- Serve with hot sauce or favorite relish.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 24.21 |
| Total Fat | 0.97 g |
| Saturated Fat | 0.13 g |
| Monounsaturated Fat | 0 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 3.74 g |
| Dietary Fiber | 1.59 g |
| Total Sugars | 0.73 g |
| Added Sugars included | 0 g |
| Protein | 0.96 g |
| Calcium | 41 mg |
| Potassium | 149 mg |
| Sodium | 80.21 mg |
| Copper | 0 mg |
| Iron | 0 mg |
| Magnesium | 28 mg |
| Phosphorus | 30 mg |
| Selenium | 0 mg |
| Zinc | 0 mg |
| Vitamin A | 17 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 10 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 17 mcg |
| Folate | 25 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0 mg |
| Niacin | 0 mg |
| Choline | 6 mg |
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Source
Recipe by: Champions for Change Recipes — Arizona Nutrition Network
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/lite-fried-okra. Federal works are public domain in the United States.