Southern mock fried Okra

February 26, 2014

I grew up in Georgia where fried Okra was a staple.  While I still love it, I discovered you can  make it healthier and just as tasty as  my sweet mamas.



  • 1 cup yellow cornmeal

  • 1/2 cup panko bread crumbs

  • 1 tbsp kosher salt

  • 1/2 tsp fresh ground black pepper

  • 1/2 tsp crushed red pepper

  • 1/2 cup fat free buttermilk

  • 1 egg, lightly beaten

  • 1 lb fresh okra pods, trimmed and cut into 3/4 inch slices


1. Preheat oven to 450 degrees.

2. Combine cornmeal, panko bread crumbs, 1/2 tsp salt, black pepper, and red pepper in a shallow dish; set aside.

3. Combine buttermilk and egg in a large bowl; stir with a whisk

4. Add okra to buttermilk mixture; toss to coat. Let stand 3 minutes.

5. Dredge okra in cornmeal/crumb mixture.

6. Place okra in a jelly roll pan coated with cooking spray. Sprinkle remaining salt over the okra.

7. Bake for 30-35 mintues, stirring once, until okra is golden brown and crispy

i take recipes from my childhood and make them healthier. Give me a shout to help convert your favorite southern dish to a healthier one!

Tags: Motivate Your Family

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