TULSA — Recipe from Shape Your Future Healthy Kitchen with Chef Valarie from OU Culinary Medicine for Baked Okra.
Ingredients:
- 1 pound fresh or frozen okra
- 1/4 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
- 1/4 cup Greek yogurt
- 1/2 - 3/4 cup coarsely ground cornmeal
- Cooking spray, like canola or corn oil
Tools and equipment:
- Oven
- mixing bowl
- spoon or spatula
- sheet pan (cookie sheet)
- Knife and cutting board (if using fresh okra.)
Directions:
- Preheat oven to 400˚F.
- If using fresh okra, rinse well, cut off stem end and cut remainder of pod into 1/2” pieces lengthwise. If using frozen, do not thaw.
- In a medium bowl, toss okra with salt and pepper.
- Add yogurt to okra and toss to coat. Thin with a bit of water if needed.
- Add a couple of handfuls of coarsely ground cornmeal and gently stir to coat. Add more cornmeal as needed to coat.
- Spray a sheet pan with cooking spray (olive or canola) and add okra to pan.
- Spray okra well with more cooking spray.
- Bake for 20 minutes.
- Toss and stir okra, spray well again, and return to oven for 15-20 minutes.
- If it’s not brown enough, broil it for a few of minutes until it’s golden brown.
- Remove from oven and serve immediately
Additions/Substitutions:
Try sprinkling chili powder and/or ground cumin with a squeeze or splash of acid (lime, lemon, apple cider, or red wine vinegar).
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