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Low-Calorie Air Fryer Fresh Okra: A Wholesome Delight

Okra, also known as lady’s fingers, is a vibrant vegetable celebrated for its unique texture and numerous health benefits. Often used in Southern and Indian cuisine, this nutrient-rich vegetable is packed with vitamins A and C, fibre, and antioxidants. However, its preparation can sometimes lead to high-calorie dishes when fried in oil. Thankfully, the air fryer offers a healthier method to enjoy this delightful vegetable without sacrificing flavour.

Why Choose Air Fryer Okra?

The air fryer has revolutionised the way we approach cooking. By circulating hot air around the food, it achieves a crispy texture similar to traditional frying, but with significantly less oil. This means that air-fried okra retains its taste and crunch while being low in calories, making it a savvy choice for those mindful of their diet.

Nutritional Benefits of Okra

Before diving into the recipe, let’s explore the nutritional benefits of okra. A 100-gram serving of raw okra contains:

• Calories: 33
• Protein: 2 g
• Fat: 0.2 g
• Carbohydrates: 7 g
• Fibre: 3.2 g
• Vitamin C: 23% of the Daily Value (DV)
• Vitamin A: 14% of the DV

This impressive nutritional profile, combined with low calories, makes okra an excellent choice for a healthy snack or side dish.

Recipe: Low-Calorie Air Fryer Fresh Okra

Ingredients:

• 250 g fresh okra, washed and trimmed
• 1 tablespoon olive oil (or cooking spray for an even lower-calorie option)
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• ½ teaspoon salt (adjust to taste)
• ½ teaspoon black pepper
• Optional: a pinch of cayenne pepper for added heat

Instructions:

1. Prepare the Okra:
   Begin by washing the okra thoroughly. Trim the ends and cut them into halves or quarters, depending on your preference.

2. Season:
   In a mixing bowl, combine the olive oil, garlic powder, paprika, salt, black pepper, and cayenne (if using). Toss the okra pieces in the oil and spice mixture until evenly coated.

3. Preheat the Air Fryer:
   Set your air fryer to 200°C (about 400°F) and allow it to preheat for approximately 3-5 minutes.

4. Air Fry:
   Place the seasoned okra in the air fryer basket in a single layer (you may need to do this in batches depending on your air fryer size). Cook for about 10-12 minutes, shaking the basket halfway through to ensure even cooking. The okra should turn golden brown and crispy.

5. Serve:
   Once cooked, remove the okra from the air fryer and serve immediately. It pairs beautifully with a dipping sauce or can be enjoyed as a standalone snack or side dish.

Tips for the Perfect Air Fryer Okra

• Don’t overcrowd the basket: Ensure enough space between the pieces for the hot air to circulate properly, promoting even cooking.
• Experiment with spices: Enhance the flavour profile by adding other seasonings such as cumin, turmeric, or even Parmesan cheese for a twist.
• Pair with sauces: A yogurt dip, tahini sauce, or sweet chilli sauce can elevate the dish and provide a delightful contrast to the savoury okra.

Conclusion

Low-calorie air fryer fresh okra is a delicious, guilt-free dish that fits seamlessly into a healthy eating plan. With its low caloric content and substantial health benefits, okra is a fantastic vegetable to include in your diet. Whether as an appetiser, a side dish, or a main component of a meal, air fryer okra is sure to become a favourite. So why not give it a try? Your taste buds and your waistline will thank you!