Okra Fries and Raita Dip

These crispy green okra fries are the ultimate fibre filled snack and pair amazingly with the refreshing raita dip! With cucumber and fresh herbs, this yogurt dip goes well with your fries or could be paired with crackers, veggies, salad, and even pizza! This recipe is a great opportunity to practice all the knife skills you learned last week!!

Yield: 5 servings

 Ingredients:

For the Okra Fries

  • 1 1/4 lbs of fresh okra, washed, and dried

  • 2 large eggs

  • 1 cup bread crumbs, preferably whole wheat

  • 1 tbsp paprika

  • 1 tsp garlic powder

  • 1 tsp onion powder

  • 3/4 tsp salt

  • 1/2 tsp black pepper

    For the raita

  • 1 cup greek yogurt

  • 1/3 of an english cucumber finely diced, or grated

  • 1/3 cup cilantro loosely packed, then finely chopped

  • 1 tbsp lemon juice

  • 1 green onion, chopped

  • 1/2 tsp salt (to taste)

  • 1/2 tsp cumin (optional)

Equipment:

  • Knife & Cutting board

  • 2 Large mixing bowls

  • Measuring cups and spoons

  • Fork or Whisk

  • Baking tray, greased or lined with parchment paper or aluminum foil

  • Cheese grater

  • Lemon juicer (optional)

Nutritionals (per serving):

  • Calories: 190 kcal 

  • Carbohydrates: 29 g 

  • Fibre:5 g 

  • Protein:13 g 

  • Fat:4 g 

  • Net Carbs: 29-5 = 24 g

Directions:

  1. Preheat your oven to 375F

  2. In a large bowl crack yours eggs and beat them with a whisk or fork. Add in the okra and with clean hands toss the okra in the egg until they are all coated. Wash hands well with soap and water

  3. In a second large bowl add in your breadcrumbs, paprika, garlic and onion powder, salt and pepper and mix until combined.

  4. Take the egg coated okra, shaking off the excess egg and add them into the breadcrumb mixture. Roll them in the bowl until each okra is breaded, this may require a few batches. Once breaded transfer them to the baking tray making sure they are spaced out.

  5. Place okra in the oven to bake for 10 minutes. Take them out, flip them and bake for another 5-10 minutes until golden brown and crispy.

  6. While okra are baking assemble the raita dipping sauce. With adult supervision, cut 1/3 of an english cucumber or 1 baby cucumber. Dice it into very small pieces or grate it.

  7. In a large bowl, add in the 1 cup of greek ogurt and add in the grated cucumber.

  8. Finely chop the cilantro and green onion. Add them to the bowl.

  9. Juice 1/2 a lemon, and add in 1 tbsp of juice to the bowl.

  10. Season with salt and cumin. Mix the raita until everything is well combined.

  11. Once okra are removed from the oven serve alongside the raita and enjoy!