Back to Search

Lite Fried Okra

Recipe Image
Add To Favorites

Lite Fried Okra
En Español

Fivestar Rating
(63 votes)
Recipe Total Cost
  • Makes: 4 servings

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

MyPlate Food Groups
Vegetables
1/4 cups
  • Plain text

    • No HTML tags allowed.
    • Lines and paragraphs break automatically.
    • Web page addresses and email addresses turn into links automatically.

    View our Comment Policy here.

    According to the Paperwork Reduction Act of 1995, an agency may not conduct or sponsor, and a person is not required to a collection of information unless it displays a valid OMB control number. The valid OMB control number for this information collection is 0584-0624. The time required to complete this information will vary based upon one’s relationship to the resource being submitted. It is estimated to take 11 minutes to complete the entire survey. This includes time for reviewing instructions, searching existing data sources, gathering and maintaining the data needed, and completing and reviewing the collection of information. Expiration date: 5/31/2021

To leave a recipe rating, please use the star rankings at the top of the page.