Crunchy Okra Picnic Salad
Serves 6 to 8
Time 45 min
This salad combines the south’s most beloved summer garden ingredients—okra, cucumbers and tomatoes—in a playful dish that’s perfect alongside grilled pork chops or burgers. You could also toss this hearty salad with freshly chopped Italian parsley or baby arugula.
Special Diets:
Ingredients
- 2 egg whites
- 1 tablespoon hot sauce, plus more as desired
- 1/2 teaspoon coarse sea salt
- 1/4 teaspoon ground black pepper
- 1 cup finely ground cornmeal
- 1 pound fresh okra, sliced into 1/2-inch rounds and patted dry
- 1 pint cherry tomatoes, halved
- 1 medium cucumber, peeled, quartered and sliced
- 1 tablespoon plus 2 teaspoons red wine vinegar
Method
Preheat the oven to 400°F.
Whisk together egg whites, hot sauce, salt and pepper in a medium mixing bowl.
Place cornmeal in a wide, shallow bowl or pie plate.
Add a handful of okra to the egg white mixture and stir to coat.
Transfer okra to cornmeal, shaking off any excess egg white.
Toss to evenly coat and then arrange coated okra in a single layer on a parchment-paper-lined large rimmed baking sheet.
Repeat until all okra is coated with cornmeal.
Bake okra until golden brown and crisp, 20 to 22 minutes.
While okra is baking, combine tomatoes, cucumber and vinegar in a medium bowl.
Cool cooked okra for 5 minutes, then toss with tomato-cucumber mixture, taste and adjust seasonings (adding more hot sauce as desired). Serve immediately.
Nutritional Info:
Per serving: 80 calories (5 from fat), 0.5g total fat, 0g saturated fat, 0mg cholesterol, 130mg sodium, 16g carbohydrates (4g dietary fiber, 2g sugar), 4g protein.
Note: We've provided special diet and nutritional information for educational purposes. But remember - we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information.
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Ingredients
- 2 egg whites
- 1 tablespoon hot sauce, plus more as desired
- 1/2 teaspoon coarse sea salt
- 1/4 teaspoon ground black pepper
- 1 cup finely ground cornmeal
- 1 pound fresh okra, sliced into 1/2-inch rounds and patted dry
- 1 pint cherry tomatoes, halved
- 1 medium cucumber, peeled, quartered and sliced
- 1 tablespoon plus 2 teaspoons red wine vinegar