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Why do so many people turn up their noses when they hear the word okra? Growing up in the south, I ate okra as often as say someone in Georgia might eat a peach. Being someone who can at times gravitate to the extreme, I was also the kid who, when enjoying a bowl of Burgoo (am I getting too country for you now), used to pick out all of the okra to devour first. However, I find people from other parts of the country either have never heard of okra or have an unexplained aversion to it.

I introduced Kenya and Chloe to this exquisite green vegetable, a very good source of Vitamins A, C, and K, right when they started eating solid foods and now I’ve got two okra lovin’ kids. We usually enjoy it prepared simply, steamed as a side dish, but when I made these okra fries and served them up with a little marinara sauce on the side for dipping, the kids looked at me like I truly had reinvented the wheel (and improved on it)! My 2 year old, Chloe, likes to pull the okra out of the crust and eat both parts separately (it is hilarious to watch) while the rest of us like to just dip and leave our “fries” intact. Crunchy on the outside, tender and sweet on the inside, these Okra “Fries” are delicious, a healthier alternative to real fries because there is no actual frying involved and a great way to get your family to eat one of my favorite veggies — with no upturned noses!

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Okra Fries

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Author: Catherine McCord
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes

Ingredients  

  • 1 Lb Whole Okra
  • 1/3 Cup flour
  • 2 large eggs, whisked
  • 1 Tsp kosher salt
  • 1 Cup italian breadcrumbs or panko

Instructions 

  • Preheat oven to 400 F.
  • Make an “assembly line” by placing the flour in one bowl, the eggs in a second bowl, and the salt and breadcrumbs in a third.
  • Roll the okra in the flour and pat to remove excess flour.
  • Dip the flour-coated okra in the egg and then roll in the breadcrumbs. Dip in the egg again and roll into the breadcrumbs once more to double coat the okra.
  • Place okra on a cookie sheet sprayed or greased with olive oil. When all the coated okra is on the sheet, spray again to lightly coat.
  • Bake for 30 minutes or until golden.
  • Serve.

Nutrition

Sodium: 820mg | Sugar: 3g | Fiber: 5g | Calories: 190kcal | Fat: 1g | Protein: 9g | Carbohydrates: 35g
Did you make this recipe?Mention @Weelicious or tag #weelicious!

About the Author

Catherine is a mama of three. A Kentucky girl living in California. Here’s what I know: all kids can be great eaters and mealtime must be easy. I create simple, healthy recipes the whole family will love.

Comments

  1. I grew up in the South too – LOVE okra – my hubby who is California born and bred has acquired a taste for it too – now to get my 19 month old to LOVE it as much as I do. Hopefully this recipe will do the trick…

  2. Grew up eating okra breaded and fried in Wyoming! Now, with my own little one, I love any recipe that recreates my childhood favorites in a healthier way!

  3. Tried the recipe today and my family loved it. To help ease the mess, we put the flour and the breadcrumbs in sandwich bags so my little one could just shake the okra in the bag. Worked great.

  4. Is the okra whole? I am planning to make this tomorrow, but was wondering if it needed to be sliced or anything first. Tops cut off? Thanks so much.

  5. This seemed like a really great recipe! Except… I don’t know if it’s something with the okra I used, but it did not turn out well. I used Panko instead of breadcrumbs. Probably due to baking, the “fries” came out very chewy and hard to bite into. Next time around I’ll just go with the breadcrumbs and the not-so-healthy way of cooking it by frying it. Does anyone have any other suggestions?

  6. […] Fried Okra versus Raw Okra: Have a battle of the okra, serving fried next to raw so that kids can experience both. Serve with corn chip chicken tenders to offer a familiar face on the plate as well. […]

  7. […] 01: Roasted Okra (via Key Ingredient) // 02: Egyptian Sweet and Sour Okra (via Biscuit Batches) // 03: Okra Fries (via Weelicious) […]

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