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pecan crusted baked okra

Posted Jun 06 2013 3:06pm

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As far as I know, fried okra is mostly a Southern thing.  And since I do live in Texas, I happen to like it.  Okra comes in season right about now, so cartons of local organic okra are on display at the grocery store.  But I’m not big into frying my foods, which other than pickled is the only way I’ve eaten okra.  I don’t even own a fryer, and I don’t pan fry much either.  So I decide to give baking okra a try – and turns out it’s pretty darn good!!

 

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Okra is a green pod of a vegetable with lots of little white seeds tucked inside.  Also known as gumbo pods, okra is a very low calorie vegetable at 30 calories per serving and contains lots of fiber and vitamin A, actually the highest amount of the antioxidants beta-carotene, xanthin and lutein.  Okra also provides vitamins B, C, and K and minerals like iron, magnesium, calcium, and manganese.  Honestly, I was surprised to learn how healthy these little green pods are – I’d kind of written them off as a pretty empty food.  I’m happy to report that is not the case.

 

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The first step in baking okra is to get the pecan crust ready.  I combined a cup of toasted pecans, a cup of coconut flour, salt, pepper, and a pinch of cayenne in the food processor and processed until a homogenous grainy mixture formed.

 

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I transferred the pecan mixture to a large plate, and dredged each whole okra in the mixture, pressing down on each piece so as much coating as possible would stick.  I then placed the coated pieces of okra in a greased baking pan.

 

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I baked the okra for about 30 – 35 minutes, until they were good and crispy, and then let them cool before removing from the pan, so the pecan crust wouldn’t fall off immediately.  These passed the taste test – in fact, I think they turned out delicious!  I have to say I am surprised at how much I like them!  Pecan crusted baked okra makes an easy, healthy, and tasty appetizer, snack, or side dish for the summer.

 

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pecan crusted baked okra
Author: 
Recipe type: appetizer, vegetable, side dish, snack
Serves: 8
 

Ingredients
  • 1 pound okra
  • 1 cup toasted pecans
  • 1 cup coconut flour
  • 1 teaspoon sea salt
  • ½ teaspoon black pepper
  • pinch of cayenne
  • coconut oil

Instructions
  1. Preheat the oven to 350 degrees.
  2. Combine pecans, coconut flour, sea salt, pepper, and cayenne in a food processor, and process together until an even grainy mixture forms.
  3. Transfer pecan mixture to a plate, and roll each piece of okra in the mixture, pressing the mixture into each piece of okra to coat.
  4. Grease a baking pan with coconut oil, and place each coated piece of okra in the baking pan.
  5. Bake for 30 – 35 minutes or until crispy.
  6. Cool slightly before removing from the pan and serving.

3.2.1230

 

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