Soul Food · Authentic-ish Soul Food
Fried Okra
199 kcal a serving, against 537 for the traditional version. That is 338 kcal off, or 63%, with 24.5g of protein. Serves 4. 40 minutes.
What the traditional version is
Traditionally, okra is sliced, dipped in buttermilk, then tossed in a seasoned cornmeal and flour mixture. It's then deep-fried in hot vegetable oil (usually peanut or sunflower) until golden and crisp. Served hot, often with a shake of salt and sometimes a pinch of cayenne.
What changed, and what each change costs
Deep-frying in vegetable oil for roasting on a wire rack with a little olive oil
The batter loves sucking up oil and you end up eating a good whack of fat for each crunchy bite. Roasting on a rack with a mist of oil gives you browned, crisp edges and saves most of the oil for the bottle, not your arteries.
What it costs you. The deepest crunch goes missing and you might get a bit of steaminess in the middle. You're not going to fool anyone from Alabama, but for the rest of us, it's a decent trade.
Buttermilk for fat-free Greek yoghurt thinned with water
Buttermilk is fairly light but Greek yoghurt brings more protein. Add a splash of water to get it runny enough to coat, and you've just about swapped one tang for another.
What it costs you. It's a little thicker so you get a heavier coating and a slightly different tang. On the plus side, you're not left with half a carton of buttermilk you'll never use again.
50:50 cornmeal and plain flour for 30:70 cornmeal to whey protein powder
Cornmeal brings crunch and colour, but it's not helping your protein. I keep just enough for that southern chew and swap most of the flour for neutral whey protein powder. This sneaks in plenty of extra protein, and the okra doesn't mind.
What it costs you. The coating isn't quite as coarse and you might notice a hint of protein powder if you use something flavoured. Don't get clever; buy something you'd eat plain and unflavoured. The crunch holds up if you roast it properly.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 537 | 199 |
| Protein | 6.6g | 24.5g |
| Fat | 44.5g | 5.5g |
| Saturated fat | 6.4g | 0.9g |
| Carbohydrate | 30.2g | 16g |
| Protein per 100 kcal | 1.2g | 12.3g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Soul Food prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. gluten, milk.
The method is in the book
If you want the full southern experience, you'll need a cauldron of bubbling oil and a house you don't mind reeking of deep-fry for a week. But roasted okra with a protein bump is better than you think: seasoned, hot, and just crisp enough to pretend. No, it's not a dead ringer for the classic, but you'll get a golden edge and the okra's grassy flavour shines through. If you're feeding die-hards, don't tell them what you've done until after they've eaten it.
The quantities and the method for this dish are in Authentic-ish Soul Food, along with 52 more. It is not out yet. The swap kit is free in the meantime.