Baked Tempura Vegetables

(from misams’s recipe box)

Nutrition Info per 1 1/2 cup serving: 148 calories, 4 g fat, 23 g carbohydrates, 4 g fiber

Serves 6 people

Categories: Baked, Veggie, Zucchini

Ingredients

  • 1 yam, peeled and cut into thick matchsticks
  • 2 cups broccoli, flowerettes cut into small chunks
  • 2 cups button mushrooms, stemmed
  • 1 bunch asparagus, trimmed of thick stalks
  • 1 zucchini, sliced into 1/2" rounds
  • 4 egg whites
  • 2 cups panko crumbs
  • 1/3 cup all-purpose flour
  • 1 Tbsp olive oil
  • 1 tsp vegetable seasoning
  • Nonstick cooking spray

Directions

  1. Preheat oven to 400 degrees. Coat a 9 × 15″ baking pan with nonstick cooking spray and set aside.

  2. In a shallow dish, beat egg whites with a fork. In a medium bowl, combine panko bread crumbs and vegetable seasoning. In a large bowl, toss the vegetables in flour, shaking to remove any excess flour. Dip the vegetables, a few at a time, into the egg whites then dip into the panko crumb mixture to coat.

  3. Place the vegetables in a single layer in the prepared baking pan. Drizzle the vegetables with olive oil. Bake for ~10 minutes or until vegetables are golden brown, gently stirring twice.

  4. Serve with low-sodium soy sauce or other Asian sauce of choice for dipping.

Email to a friend | Print this recipe | Back