Diabetic: Fried Okra

Okra, known in Swahili as Gumbo and Lady Fingers, was brought to America during the slave trade. Okra is a “powerhouse of valuable nutrients,” that is also high in folic acid and vitamin B-6, which plays an important role in your metabolism and physical development, vitamin A, which promotes healthy tissues and eyes, and vitamin C, which supports strong immune system function. Okra also contains essential minerals, including potassium, magnesium, and iron.


  • 1 lb fresh okra
  • 1 cup egg substitute
  • 1/8 tsp salt
  • 2 Tbsp water
  • 1 cup yellow cornmeal
  • 1/4 cup canola oil
  • Salt to taste (optional)
  • Pepper to taste (optional)


  1. Wash the okra, trim the ends and cut each piece in half.
  2. Beat egg substitute, salt, and water.
  3. Dip the okra into the egg mixture and roll in the cornmeal to coat.
  4. Heat the oil in a medium skillet until hot.
  5. Fry the okra until brown, about 10-15 minutes
  6. Season with salt and pepper to taste (optional)

Nutritional Facts:

  • Amount per serving (6 total)
  • Calories: 244
  • Fat: 13g
  • Carbs: 24g
  • Protein: 8g