12 ounces okra stalks
2 tablespoons olive oil
2 tablespoons salt-free seasoning
Tangy Dipping Sauce:
1 cup plain low-fat yogurt
3 tablespoons mayonnaise
1 tablespoon dried parsley
2 teaspoons dried dill
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon salt

5 servings


Wash hands with warm water and soap, scrubbing for at least 20 seconds. Cut the ends off the okra. Cut the okra into 2-inch (tater tot sized) chunks. In a large bowl, place the cut okra, olive oil, and seasoning. Toss to coat. Add to the basket of your air fryer in a single layer. Depending on the size of your air fryer, you may need to cook in batches so the okra is in a single layer, which allows air to circulate and okra to be crispy. Cook at 350 degrees F for 10 minutes or until crispy, tossing halfway through. While the okra cooks, prepare the sauce by mixing all of the ingredients in a small bowl. Refrigerate the sauce until ready to serve. Serve okra tots with tangy dipping sauce. Store leftovers in the refrigerator within two hours.

Nutritional Analysis: 
Nutrition Analysis for Okra Tots with Tangy Dipping Sauce:
170 calories
13g total fat
2.5g saturated fat
10mg cholesterol
330mg sodium
14g total carbohydrate
2g fiber
4g total sugars
0g added sugars
4g protein
0% DV vitamin D
10% DV calcium
6% DV iron
8% DV potassium
Nutrition Analysis for Okra Tots (no sauce):
70 calories
6g total fat
1g saturated fat
0mg cholesterol
0mg sodium
10g total carbohydrate
2g fiber
1g total sugars
0g added sugars
1g protein
0% DV vitamin D
4% DV calcium
0% DV iron
6% DV postassium

Kentucky Proud Project
County Extension Agents for Family and Consumer Sciences 
University of Kentucky, Dietetics and Human Nutrition Students

August, 2022

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