Oven Fried Okra

Oven Fried Okra

  • Serves 4
  • Takes 15-20 minutes

Ingredients

    • 1 12oz package frozen okra
    • 12 ritz crackers
    • 1/2 tsp seasoning salt (I like Tony Cacheries)

Instructions

  1. Preheat oven to 550 F.
  2. Microwave okra for 5 minutes. Stir and microwave another five minutes.
  3. Blend the ritz crackers in a food processor. Toss with okra and seasonings.
  4. Bake on a lined baking sheet for 5 minutes. Lightly stir and continue to bake until crispy, usually another 5 minutes.

Nutrition Facts

  • Serving Size 94 g

Amount Per Serving

  • Calories 77
  • Calories from Fat 19

% Daily Value*

  • Total Fat 2.2g / 3%
  • Saturated Fat 0.9g / 5%
  • Trans Fat 0.0g
  • Cholesterol 0mg / 0%
  • Sodium 345mg / 14%
  • Potassium 263mg / 8%
  • Total Carbohydrates 11.7g / 4%
  • Dietary Fiber 3.0g / 12%
  • Sugars 2.0g
  • Protein 2.3g
  • Vitamin A 12%
  • Vitamin C 33%
  • Calcium 7%
  • Iron 12%

Good points

  • No cholesterol
  • High in dietary fiber
  • High in iron
  • Very high in manganese
  • High in magnesium
  • High in thiamin
  • High in vitamin A
  • High in vitamin B6
  • Very high in vitamin C

Bad points

  • High in sodium

Curried Quinoa & Chickpea Salad

Curried Quinoa & Chickpea Salad

  • Serves 4
  • Takes 15-25 minutes

Ingredients

  • 1 cup quinoa, dry
  • 1 cup broth
  • 1 10oz can diced tomatoes with green chilies (think Ro*Tel)
  • 1 15.5oz can garbanzo beans, drained
  • 1 tsp curry powder
  • salt/pepper to taste

Instructions

  1. Place all ingredients into a rice cooker and cook until done. Alternately, cook on the stove on low heat until quinoa is fluffy.

Nutrition Facts

  • Serving Size 212 g

Amount Per Serving

  • Calories 230
  • Calories from Fat 35

% Daily Value*

  • Total Fat 3.9g (6%)
  • Trans Fat 0.0g
  • Cholesterol 0mg (0%)
  • Sodium 465mg (19%)
  • Potassium 381mg (11%)
  • Total Carbohydrates 37.6g (13%)
  • Dietary Fiber 6.1g (25%)
  • Sugars 1.7g
  • Protein 10.7g
  • Vitamin A 1%
  • Vitamin C 13%
  • Calcium 4%
  • Iron 39%
  • Nutrition Grade B+
  • Nutritional Analysis

Good points

  • Low in saturated fat
  • No cholesterol
  • Low in sugar
  • High in dietary fiber
  • High in iron
  • Very high in magnesium
  • Very high in phosphorus