Roasted Okie Okra

Another recipe that I sampled at a cooking class hosted by Chickasaw Nation.  I modified it to add the egg white in order to crisp the okra a little better.

The cooking demonstrator prepared it in the oven.  I used an air fryer and it worked great.

Sorry---no picture available---I ate the entire batch before thinking of making a photo!

ROASTED OKIE OKRA

1 lb. okra

Cooking spray

½ tsp. garlic powder

¼ tsp. salt

¼ tsp. pepper

1 egg white, beaten to a froth

Trim off tough stems from okra.

Preheat oven to 425°

Cut okra lengthwise, dip into egg white and place on baking sheet sprayed with cooking spray.

Spray okra with cooking spray.

Sprinkle on seasonings and toss to coat.

Roast for 15 minutes or until dark spots appear on okra.

You can put under broiler for a few minutes if desired.

This recipe came from Chickasaw Nation Nutrition Services

Turkey Meatloaf - 0 Smart Points - Freestyle Program

 

Turkey Meatloaf

Makes 2 servings

1 point per serving on Freestyle program

8 oz. 99% fat free ground turkey

6 T. tomato sauce, divided

¼ cup chopped onion

¼ cup diced bell pepper

6 saltine crackers

Salt and pepper

Place crackers into a food processor and process into crumbs.

Combine 4 tablespoons tomato sauce, turkey, cracker crumbs,

onion, bell pepper, salt and pepper. 

Divide mixture into two portions.  Place in non-stick baking dishes.

Top each dish with 1 tablespoon of tomato sauce.

Cook in air fryer set at 350° for 15 minutes.  Lower heat and continue

To bake until internal temperature reaches 165°

Smart Points

Crackers     2

Air Fyer Blooming Onion With Dipping Sauce -- 5 Smart Points

I calculated only 5 Smart Points for the entire onion since I had 1/8 cup of flour  and 1/8 cup of the Panko mixture left over after it was prepared.  Check the Smart Points for the ingredients you use and recalculate if necessary.

The onion is really low in points.  The sauce is not.  I found that you can just drizzle it over the onion, get plenty of flavor and only need to use a small amount.  As you can see in the photo below, we ate about half of the onion and still have most of the sauce left over.

 I have a 3.5 quart Farberware air fryer.  This onion is huge and filled it completely.

The two of us ate at least half of it with our dinner tonight.  The onion was perfectly done and the coating mixture really was nice and crunchy.

I suggest that you spritz the basket with oil before putting the onion in to cook.  Mine sort of stuck to the pan so it couldn't be removed in one piece.

AIR FRYER BLOOMING ONION

 

Onion is 5 Smart Points

Dipping Sauce is 16 Smart Points

1 large Sweet onion

1 Egg white

½ cup Almond milk

½ cup Flour

½ cup Panko bread crumbs

½ tsp. Paprika

¼ tsp. Garlic powder

1 tsp. Lowrey’s Seasoned Salt

Dash Cayenne pepper

1 T. Flour

DIPPING SAUCE -- Makes ½ cup

¼ cup Hellman’s mayonnaise

¼ cup Lite sour cream

1 tsp. Gulden’s Spicy Brown Mustard

¼ tsp. Cumin

½ tsp. lemon juice

Slice onion to make blooming onion. **  Place onion, cut side down, in a large bowl of ice water for at least 30 minutes.  Remove from water, place cut side down on a kitchen towel to drain off excess water.

Combine egg white and almond milk. 

Place onion in a bowl and spoon the milk mixture over the top, making sure to get some on all the onion segments.  Remove from bowl and sprinkle with flour, getting flour coating on all segments.  Place onion back into the bowl and spoon the milk mixture over it again.  Then sprinkle again with flour.

Combine the Panko crumbs, seasonings and 1 T. flour in a small bowl.  Sprinkle onto the coated onion making sure the mixture gets down into the onion. Spritz with oil if desired.

Place in air fryer.  Cover with a foil tent.  Cook at high power- 400° for 5 minutes.  Remove foil and continue cooking on high another 15-20 minutes, checking every 5 minutes to be sure it’s not getting too brown.

Smart Points

1/2 cup flour                     6

1/2 cup Panko crumbs       3

1 T. flour                           1

I had 1/8 cup flour left over and 1/8 cup of the Panko mix left over so I lowered the total points to 5 for the entire onion.

**If you need instructions on how to slice the onion, there are several videos on Youtube that demonstrate how it's done.