Simple Recipes: Oven Baked Okra
There are some times when you just don't feel like cooking. Or maybe it's not that you don't feel like it, but you simply don't have the time to cook. For whatever reason - a last minute phone call at work, a long meeting, an unhappy baby, or an exhausting week - sometimes you just need something easy. Okra is perfect for one of these times. The prep for this recipe is super quick. After that you just have to give it time to cook, which is when you can either cook your main dish, make that phone call, unload the dishwasher, catch up on email, or change that dirty diaper. Besides all this, I love that this is a healthy (well, depending on if you use the variations or not) side dish. I have actually had cravings for this dish.
Take a break from the time consuming cooking tonight and give this one a shot.
Why Oven Bake?
Growing up in the South, I remember my grandmother cooking my brother and I some pretty delicious meals. However, most of her recipes had one thing in common: deep fried. She would make the most amazing french fries, chicken fried steak, fried zucchini and fried okra. Obviously, that kind of cooking can do some damage after a while. I still love the taste of the crunchy batter, but this recipe is an alternative to frying the vegetable and stealing any health benefits it normally has.
Almond flour is a great alternative to regular flour. If you don't want to spend the extra cost for it, you can make it yourself very easily. A great benefit to making it is you also get almond milk. Be on the lookout for a new post in the next few days of how to do that. If you don't want to use almond flour, you can also use regular or whole wheat flour.
Also, I used frozen okra in this recipe, but you could use fresh as well. You can usually find frozen year around and pay less for it than if it's fresh. It also cuts down on your prep time. While I am a huge fan of fresh veggies, it's a big time saver for this recipe to use frozen.
- 1 Bag Frozen Okra
- 1/4 - 1/2 Cup Almond Flour
- Salt & Pepper
- Preheat oven to 400 degrees F. Pour the whole bag of okra into a mixing bowl. Pour olive oil (start off small and add until covered) over okra. Salt and pepper to taste-I prefer a generous amount. Add the almond flour (start with 1/4 cup and add as desired). Mix all the ingredients together.
- Prepare a baking sheet by placing foil over it and pour okra into it, spreading it evenly in the pan. Place in the oven for 20-25 minutes or until the flour is slightly crisp. (Optional: you can pull them out after 15 minutes to stir, then place back in the oven for remainder of the time). If the flour is not getting crisp or browned, change oven to broil setting for last 3-5 minutes. Remove, cool, and serve.
Nutrition for Raw Okra
|Serving size: 1 cup|
|Calories from Fat||0|
|% Daily Value *|
|Fat 0 g|
|Saturated fat 0 g|
|Carbohydrates 7 g||2%|
|Sugar 1 g|
|Fiber 3 g||12%|
|Protein 2 g||4%|
|Cholesterol 0 mg|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Okra also contains valuable vitamins:
- Vitamin A: 7%
- Calcium: 8%
- Vitamin C: 35%
- Iron: 4%
These percents are based on a 2,000 calorie diet, so your values may change depending on your calorie needs.