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Lite Fried Okra

Lite Fried Okra

62 Ratings
62 Ratings
Recipe Image
MyPlate Kitchen
Makes: 4 servings
Total Cost: $$$$

Try this healthier version of a soul food favorite.

Ingredients

  • 2 cups okra (fresh, sliced)
  • 3/4 teaspoon vegetable oil
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • cooking spray (nonstick, as needed)

Directions

1. Wash hands with warm water and soap.

2. In a bowl, mix sliced okra, oil, salt and pepper.

3. Coat a large fry pan with cooking spray.

4. Heat over medium heat, and add okra mixture, turning often with a wooden spoon or spatula.

5. Cook until okra is browned, about 10 minutes.

6. Serve with hot sauce or favorite relish.

Source: Arizona Nutrition Network, Champions for Change Recipes

Nutrition Information

Serving Size: 1/4 of recipe
Nutrients Amount
Total Calories 24
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 76 mg
Carbohydrates 4 g
Dietary Fiber 2 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 1 g
Vitamin D 0 mcg
Calcium 41 mg
Iron 0 mg
Potassium 150 mg
N/A - data is not available
Nutrients Amount
Total Calories 24
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 4 g
Dietary Fiber 2 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 1 g
Minerals
Calcium 41 mg
Potassium 150 mg
Sodium 76 mg
Copper 56 mcg
Iron 0 mg
Magnesium 29 mg
Phosphorus 31 mg
Selenium 0 mcg
Zinc 0 mg
Vitamins
Vitamin A 18 mcg RAE
Vitamin B6 0.1 mg
Vitamin B12 0 mcg
Vitamin C 12 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 17 mcg
Folate 30 mcg DFE
Thiamin 0.1 mg
Riboflavin 0 mg
Niacin 1 mg
Choline 6 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1/4 cups

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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025