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Ингредиенты
- 1 lb fresh okra
- 1/4 c. egg substitute
- 1/4 c. nonfat buttermilk
- 2/3 c. cornmeal
- 1/3 c. all-purpose flour
- 1 tsp baking pwdr
- 1/2 tsp salt
- 1 Tbsp. vegetable oil
- Â Â Vegetable cooking spray
Инструкции
- Wash okra, and drain. Remove tips and stem ends; cut okra crosswise into 1/2-inch slices.
- Combine egg substitute and buttermilk; add in okra, stirring to coat well. Let stand 10 min.
- Combine cornmeal and next 3 ingredients in a zip-top plastic bag. Drain okra, small portions at a time, using a slotted spoon; place okra in bag with cornmeal mix, shaking gently to coat. Brush oil on a 15 x 10 x 1-inch jelly roll pan; add in okra in a single layer.
- Coat okra with cooking spray, and bake at 450 degrees for 8 min. Stir well, and spray with cooking spray again; bake an additional 7 to 8 min. After last baking, broil 4 inches from heat 4 to 5 min or possibly till browned, stirring occasionally.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 113g | |
| Recipe makes 6 servings | |
| Calories 144 | |
| Calories from Fat 28 | 19% |
| Total Fat 3.19g | 4% |
| Saturated Fat 0.36g | 1% |
| Trans Fat 0.06g | |
| Cholesterol 1mg | 0% |
| Sodium 439mg | 18% |
| Potassium 281mg | 8% |
| Total Carbs 24.42g | 7% |
| Dietary Fiber 3.0g | 10% |
| Sugars 1.65g | 1% |
| Protein 4.89g | 8% |
