Crispy Okra




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Ingredients:

4 portions
Okra (preferably long) 20 pcs
Whole wheat flour 1 cup
Galeta Flour 1 cup
Egg 2 pieces
For boiling
Water 1.5 liters

Recipe:


Extract the okra beads, boil them in hot water and then hold them in cold water. Soak the water from the okra with a paper towel. Put whole wheat flour, eggs and galeta flour in separate bowls. Dip the oak in flour, eggs and galeta flour respectively and then place them on the baking sheet you put in the oven tray. Cook for 15 minutes in a preheated 220 degrees oven. Bon Appetite!

Energy and Nutrition Facts:

Nutrition Facts 1 serving (%) Daily Value
Women (age 25-50)Men (age 25-50)
Energy 216 kcal 11 11
Carbohydrate 35.2 g 13 13
Protein 9.2 g 16 16
Fat 4 g 5 6
Fibre 4.8 g 16 16
Vitamin A 80.5 mcg 10 8
Vitamin E (equivalent) 1.05 mg 9 8
Vitamin B2 0.15 mg 13 11
Total Folic Acid 52.9 mcg 13 13
Calcium 47.9 mg 5 5
Iron 1.95 mg 13 20
Zinc 1.57 mg 23 13
Vitamin C 5.4 mg 6 6
Potassium 204.6 mg 6 6
Phosphorus 185.1 mg 27 27
Magnesium 51.8 mg 17 15
Vitamin B6 0.2 mg 16 13
Vitamin B12 0.5 mcg 17 17



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Energy and Nutrition Facts:
Crispy Okra

Nutritional Information In 1 serving
Energy 437 kcal
Carbohydrate 43.5 g
Protein 32.9 g
Fat 13.8 g
Fibre 4.8 g
Vitamin A 145 mcg
Vitamin E (equivalent) 1.2 mg
Vitamin B2 0.7 mg
Total Folic Acid 82 mcg
Calcium 318.1 mg
Iron 3.2 mg
Zinc 3.4 mg
Vitamin C 7.4 mg
Potassium 687.9 mg
Phosphorus 488.7 mg
Magnesium 95.7 mg
Vitamin B6 0.5 mg
Vitamin B12 0.9 mcg


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