Heart Healthy
Throughout the South, okra is a favorite ingredient in many dishes, including the ever-popular gumbo, but it’s also delicious as the main attraction in this side dish.
Print Recipe
Air Fryer Fried Okra
-
Servings:
4
-
Serving Size :
1/2 cup
Ingredients
-
1/4 cup all-purpose flour -
1 teaspoon Cajun seasoning -
1/4 teaspoon salt -
1/4 teaspoon pepper -
1 large egg -
1/2 cup yellow cornmeal -
8 ounces okra OR -
2 cups okra -
Cooking spray
Directions
Tip: Click on step to mark as complete.
-
Preheat the air fryer to 400˚F. -
In a medium shallow dish, stir together the flour, seasoning blend, salt and pepper. -
Put the egg and cornmeal in separate medium shallow dishes. Set the three dishes and a large plate or platter in a row, assembly-line fashion. Using a slotted spoon, transfer about one-fourth of the okra to the flour dish, stirring to coat. Transfer to the egg dish, letting any excess drip off. Then transfer to the cornmeal dish, stirring to coat and gently shaking off any excess. Arrange the okra in a single layer in the air fryer basket. (Don’t overcrowd; work in batches as needed.) Lightly spray with cooking spray. -
Cook for 10 to 14 minutes, or until golden brown, turning once halfway through and lightly spraying with cooking spray.
Tip: 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.
Tip: If using frozen cut okra, look for a 16-ounce bag, which will easily allow you to use half the bag for the right amount for this recipe. Or you can buy a different size bag and measure out 2 cups. Save the remaining okra for a future use.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 112 | |
|---|---|---|
| Total Fat | 1.5 g | |
| Saturated Fat | 0.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 0.5 g | |
| Monounsaturated Fat | 0.5 g | |
| Cholesterol | 47 mg | |
| Sodium | 95 mg | |
| Total Carbohydrate | 22 g | |
| Dietary Fiber | 3 g | |
| Sugars | 1 g | |
| Added Sugars | 0 g | |
| Protein | 5 g | |
Dietary Exchanges
1 starch, 1 vegetable
-
Servings:
4
-
Serving Size :
1/2 cup
Ingredients
-
1/4 cup all-purpose flour -
1 teaspoon Cajun seasoning -
1/4 teaspoon salt -
1/4 teaspoon pepper -
1 large egg -
1/2 cup yellow cornmeal -
8 ounces okra OR -
2 cups okra -
Cooking spray
Directions
Tip: Click on step to mark as complete.
-
Preheat the air fryer to 400˚F. -
In a medium shallow dish, stir together the flour, seasoning blend, salt and pepper. -
Put the egg and cornmeal in separate medium shallow dishes. Set the three dishes and a large plate or platter in a row, assembly-line fashion. Using a slotted spoon, transfer about one-fourth of the okra to the flour dish, stirring to coat. Transfer to the egg dish, letting any excess drip off. Then transfer to the cornmeal dish, stirring to coat and gently shaking off any excess. Arrange the okra in a single layer in the air fryer basket. (Don’t overcrowd; work in batches as needed.) Lightly spray with cooking spray. -
Cook for 10 to 14 minutes, or until golden brown, turning once halfway through and lightly spraying with cooking spray.
Tip: 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.
Tip: If using frozen cut okra, look for a 16-ounce bag, which will easily allow you to use half the bag for the right amount for this recipe. Or you can buy a different size bag and measure out 2 cups. Save the remaining okra for a future use.