Roasted Okra Fries

One of the first rules of tailgating is that you should always offer your guests something a little different than the next tailgater over. And, it goes without saying that your food should be so delicious that your guests just can’t help but keep coming back for more! Well, these Roasted Okra Fries really deliver on all fronts! And, they require just 4 simple ingredients. That’s all!

OKRA.

OIL.

SALT.

PEPPER.

Repeat and Eat!

Okra: Just Hanging Out and Ready to Roast

Okra often gets a bad rap! Enough of the name-calling.  I say place the blame where the blame belongs, not on this delicious and versatile vegetable. If your okra fails to deliver oohs and aahs when served, you might want to check yourself. Done right, okra is delicious..as well as nutricious!

Okra, dear okra, let me count the ways of your health benefits!

• Okra is naturally very low-calorie. They are are just 30 calories per 3 1/2 oz and contain no saturated fat or cholesterol. Furthermore, these little beauties are great suppliers of dietary fiber, minerals, and vitamins.  In fact, nutritionists often recommend okra in diets for controlling cholesterol and weight reduction programs.
• Help with digestion and constipation.
• A major source of vitamin-A and flavonoid anti-oxidants such as beta-carotene, xanthin, and lutein. According to one source,  “Vitamin-A is essential for for maintaining healthy mucosa and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.”
• Fresh okra is a rich source of folates;which is especially important during the pre-conception period to help decrease birth defects. Specifically, the incidence of neural tube defects in the newborn.
• Okra pods are also an excellent source of antioxidant vitamin, vitamin-C, providing about 36% of daily recommended levels. “Research suggests that consumption of foods rich in vitamin-C helps the human body develop immunity to combat infectious agents, reduce episodes of cold and cough and protect it from harmful free radicals.“
• A rich source of the B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid, okra pods also contain good amounts of vitamin-K, which is required for strengthening of bones.
• Among other okra accolades is that the pods are a good source of many essential minerals such as iron, calcium, manganese, and magnesium.

So, boys and girls, EAT YOUR OKRA!

It’s Getting Hot In Here!

These Roasted Okra Fries are:

Really good!

Really crispy!

So NOT slimey!

And, they are not weighed down with a ton of batter or, for that matter, a lot of unnecessary oil. If your family or tailgating guests don’t want to eat your okra, it’s because you’re not doing it right! Get it in gear with this super simple recipe for Roasted Okra Fries. Your family and fellow tailgaters will thank you!

Roasted Okra Fries Pair Perfectly with the Carolina Burger

Now go grab a pile of crispy Roasted Okra Fries and a juicy Carolina Style Hamburger!  and let’s get this tailgating party started!

Enjoy and Party on Fellow Tailgaters!

Print

Roasted Okra Fries

Golden. Crispy. Delicious. Nutritious. Roasted Okra Fries. ‘Nuff Said!

• Author: Benita Walker Gibbs

Ingredients

• Fresh Okra Pods, about 1 pound
• Salt and Pepper, To Taste
• Olive Oil, either a spray or wipe on just enough to give a sheen to your pan

Instructions

• Wash and slice tender okra pods length-wise
• Lightly spray a large, cast-iron skillet with olive oil or, put about 1-2 tsp of olive oil in pan and wipe onto skillet to lightly coat
• Arrange okra, cut-side down, into skillet and sprinkle with salt and pepper to taste
• If cooking your okra at the tailgate party, place the cast iron skillet onto a hot grill and cook until okra is golden, sizzling and starting to curl up on the ends.
• Carefully turn and check the cut-side of the okra for desired color. It should be a rich brown. It generally takes about 15 minutes to reach the desired, rich brown color. More or less depending on the temperature of your fire.
• If cooking your okra in the oven at home, then place the cast-iron pan in the middle of a pre-heated 425 degree oven. Cook until okra is golden, sizzling and starting to curl up on the ends. Carefully turn and check the cut-side of the okra for desired color. It should be a rich brown. It generally takes about 15 minutes to reach the desired, rich brown color. More or less depending on how brown you like your okra.
• Carefully remove from pan.
• Best served hot!
• Roasted Okra Fries are delicious on their own or when paired with The Carolina-Style Burger, hot off the grill.

Notes

In Southern homes, cast-iron pans are often passed down from generation to generation. I absolutely love mine and use it in the home and, when tailgating, on the grill. When treated with love, these things are virtually indestructible!

Amazon has a pretty sweet deal on this cast-iron skillet right now.  Check it out! (This is an affiliate link.)