Heart-Healthy Crispy Southern Fried Tomatoes
Indulge in a lighter twist on a Southern classic with these Heart-Healthy Crispy Southern Fried Tomatoes. This recipe combines the tangy goodness of fresh green tomatoes with a perfectly seasoned, crunchy coating made from whole wheat flour, cornmeal, and nutrient-packed ground flaxseed. Forget the deep-fryer; these golden beauties are pan-fried in heart-friendly extra virgin olive oil for a guilt-free crunch that doesn’t skimp on flavor. Featuring a blend of paprika, garlic powder, and just the right touch of pepper, every bite is bursting with Southern charm while keeping your health in check. Ready in just 35 minutes, this dish is perfect as a nutrient-rich snack, a unique appetizer, or a wholesome side to complement your favorite meals. Whether you’re looking to entertain or treat yourself, these crispy fried tomatoes deliver irresistible flavor and texture without compromise.
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Recipe Information
Ingredients
- 4 large Green tomatoes
- 1 cup Low-fat buttermilk
- 2 large Egg whites
- 1 cup Whole wheat flour
- 1 cup Cornmeal
- 2 tablespoons Ground flaxseed
- 1 teaspoon Paprika
- 1 teaspoon Garlic powder
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Salt
- 2 tablespoons Extra virgin olive oil
- 1 as needed Non-stick cooking spray
Instructions
Slice the green tomatoes into 1/4-inch thick slices and set aside.
In a shallow bowl, whisk together the low-fat buttermilk and egg whites until well combined.
In another shallow dish, mix together the whole wheat flour, cornmeal, ground flaxseed, paprika, garlic powder, ground black pepper, and salt.
Dip each tomato slice into the buttermilk mixture, allowing any excess to drip off.
Coat the tomato in the flour-cornmeal mixture, pressing lightly to adhere. Place the coated slices on a large tray in a single layer.
In a large non-stick skillet, heat 1 tablespoon of olive oil over medium heat until shimmering. Lightly coat the pan with non-stick cooking spray.
Fry the coated tomato slices in batches, making sure not to overcrowd the pan. Cook for 3-4 minutes on each side or until golden brown and crispy.
Carefully transfer the fried tomatoes onto a plate lined with paper towels to drain any excess oil.
Before starting a new batch, add another tablespoon of olive oil and additional non-stick spray to ensure consistent frying.
Serve the crispy fried tomatoes warm as an accompaniment or enjoy as a delicious standalone snack.
Nutrition Facts
Calories |
1734 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.7 g | 53% | |
| Saturated Fat | 6.9 g | 34% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 10 mg | 3% | |
| Sodium | 1389 mg | 60% | |
| Total Carbohydrate | 293.8 g | 107% | |
| Dietary Fiber | 39.4 g | 141% | |
| Total Sugars | 33.4 g | ||
| Protein | 55.6 g | 111% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 448 mg | 34% | |
| Iron | 12.2 mg | 68% | |
| Potassium | 2380 mg | 51% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
