Oven “Fried” Okra + Sweet Smart Dijon Dipping Sauce

Oven “Fried” Okra + Sweet Smart Dijon Dipping Sauce

Try oven “fried” okra — a healthier take on traditional fried okra. It’s surprisingly crispy and oh so tasty. Pair these guys with a nice salad or keep it southern and have this okra alongside some shrimp and grits. These guys don’t do well reheated so eat them immediately and only make as much as you plan to eat.

Oven Fried Okra with Sweet Smart-Dijon Sauce

Ingredients
Oka – 20 pods
Panko bread crumbs – ½ cup
Eggs – 2 large
Oregano – 1 T
Salt – ½ tsp.
Pepper – ¼ tsp.
Dijon Mustard – ¼ cup
Sweet Smart Sweetener – 2 T
Vinegar – 1 tsp.

Instructions
1. Preheat oven to 400 degrees and line a sheet pan with foil or parchment, or spray with olive oil spray.
2. Crack eggs into a wide, shallow bowl and whisk well. Add half the salt and pepper and mix well.
3. Place panko into another wide, shallow bowl and mix in the oregano and remaining salt and pepper.
4. Dip each okra pod into the egg wash and then into the panko, rolling around to get every part coated.
5. Place on sheet pan and bake for 20-25 minutes or until golden brown.
6. Mix together the Dijon, vinegar and Sweet Smart and serve with okra when done

Nutrition (per serving – 4 pods with 5 servings total)
Calories – 100
Total Fat – 2.7g
0.7g Saturated fat
0.5g polyunsaturated fat
1g monounsaturated Fat
Trans fat 0g
Cholesterol – 83mg, 27% DV
Total Carbohydrates – 4.5g, 3% Daily Value
Sugars – 2.2g, 4% DV
Added Sugars – 2.2g
Fiber – 4.8g, 19% DV
Protein – 5.2g, 10% DV
Vitamin A – 132mg, 15% DV
Vitamin C – 12mg, 13% DV
Vitamin B6 – 0.034mg, 2% DV
Vitamin B9-Folate – 5.4ug, 1% DV
Vitamin K – 19.4ug, 16% DV
Sodium – 432mg, 29% DV
Manganese – 0.04, 2% DV
Potassium – 51mg, 1% DV
Calcium – 6mg, 1% DV
Selenium – 10.4ug, 19%DV
Potassium – 237mg, 5% DV
Choline – 76mg, 14% DV


Newer Post