4 cups sliced fresh or frozen okra
4 tablespoons olive oil
1½ cups cooked corn kernels, drained
2 tablespoons whole wheat flour
1 cup skim milk
8 ounces shredded 2% cheddar cheese
1 cup Italian style dry bread crumbs

8, 1 cup servings

  1. Stir-fry okra in 2 tablespoons olive oil for 10 minutes. Place in baking dish alternating layers with drained corn.
  2. Prepare white sauce by heating remaining 2 tablespoons olive oil in saucepan over low heat and blending in whole wheat flour. Cook oil and flour mixture 1 to 2 minutes.
  3. Add skim milk all at once, cooking quickly and stirring constantly until mixture thickens.
  4. Stir in cheese until blended.
  5. Pour mixture over vegetables. Sprinkle bread crumbs over casserole. Bake at 350º F for approximately 45 minutes, until casserole is heated through and the crumbs have browned.

Nutritional Analysis: 
220 calories
9 g total fat
2 g saturated fat
0 g trans fat
5 mg cholesterol
340 mg sodium
24 g total carbohydrate
4 g dietary fiber
7 g sugars
9 g protein
20% recommended allowance for vitamin C
20% recommended allowance for calcium
8% recommended allowance for iron

Scalloped Okra and Corn - Plate it Up! Kentucky Proud

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

May, 2011

Buying Kentucky Proud is easy. Look for the label at your grocery store, farmers' market, or roadside stand.