Ingredients
1 pound fresh okra, sliced into bite-sized pieces
1 cup cornmeal
1/2 cup grated Parmesan cheese
1 teaspoon garlic powder
1 teaspoon paprika
1/2 teaspoon onion powder
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons olive oil or melted butter
Instruction
Preheat the oven to 425°F (220°C).
Line a baking sheet with aluminum foil or parchment paper.
Wash and dry the okra thoroughly, then slice into pieces.
In a large bowl, combine cornmeal, Parmesan cheese, garlic powder, paprika, onion powder, salt, and pepper.
Drizzle the okra with olive oil and toss to coat evenly.
Add the seasoned cornmeal mixture and stir until all pieces are well coated.
Spread the okra in a single layer on the prepared baking sheet.
Bake for 20 to 25 minutes, turning halfway through cooking.
Remove from the oven when golden brown and crispy.
Serve immediately.
Method
This recipe uses oven roasting to create a crispy coating without deep frying. The combination of cornmeal and Parmesan cheese forms a crunchy crust while the high oven temperature helps the okra become tender on the inside and crisp on the outside.
Preparation
Preparation Time: 10 minutes
Cooking Time: 25 minutes
Total Time: 35 minutes
Servings: 4
History
Okra has long been a staple ingredient in Southern cuisine. Traditionally fried, it became popular in the American South due to its versatility and unique texture. Oven-baked versions emerged as a healthier alternative while maintaining the classic crunchy flavor people enjoy.
Tips
Dry the okra completely before coating to ensure crispiness.
Avoid overcrowding the baking sheet.
Add cayenne pepper for extra heat.
Serve with ranch dressing or spicy dipping sauce.
For extra crunch, use panko breadcrumbs along with cornmeal.
Benefits
Rich in dietary fiber.
Contains vitamins C and K.
Provides antioxidants that support overall health.
Lower in fat than traditional fried okra.
Supports digestive health.
Nutrition
Approximate per serving:
Calories: 180
Protein: 6g
Carbohydrates: 22g
Fat: 8g
Fiber: 5g
Sugar: 3g
Sodium: 320mg
Conclusion
Crispy Baked Parmesan Okra is a delicious and healthier twist on a Southern favorite. With its golden crunchy coating and tender center, it makes a perfect appetizer, side dish, or snack that is easy to prepare and full of flavor.