Baked Vegetable Tempura

Baked Vegetable Tempura

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From: Diabetic Living Magazine

The wide variety of veggies in this tempura recipe provides vitamins, minerals, and health-promoting plant compounds. The mustard in the dipping sauce contains curcumin, a compound that makes mustard yellow and exhibits anticancer and anti-inflammatory properties.

Ingredients 10 servings

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Original recipe yields 10 servings
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Nutrition per serving may change if servings are adjusted.
  • Nonstick cooking spray
  • 2 eggs
  • 1½ cups panko (Japanese-style) breadcrumbs
  • ¼ teaspoon salt
  • 1½ cups cauliflower florets
  • 1½ cups small fresh mushrooms, stems removed
  • 1 medium sweet potato, peeled and cut into 3x ½-inch strips
  • 1 small zucchini, cut into ¼-inch-thick slices
  • 1 small red onion, cut into ½-inch-thick slices and separated into rings
  • 1 cup fresh green beans
  • 1 cup sugar snap peas
  • ¼ cup all-purpose flour
  • 2 tablespoons butter or margarine, melted
  • Honey-Mustard Sauce:
  • 1 cup Dijon-style mustard
  • 2 tablespoons honey

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 450°F. Coat a 15x10x1-inch baking pan with nonstick cooking spray; set aside. In a shallow bowl, beat eggs with a fork. In a medium bowl, combine panko bread crumbs and salt.
  2. 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 eggs; dip into the panko crumb mixture to coat. Place the vegetables in a single layer in the prepared baking pan.
  3. Drizzle the vegetables with melted butter. Bake for 9 to 11 minutes or until vegetables are golden brown, gently stirring twice.
  4. Meanwhile prepare Honey-Mustard Sauce: In a small bowl, stir together Dijon-style mustard and honey. Serve immediately vegetable tempura.
  • To make ahead: Prepare as directed through step 2. Cover and chill for up to 3 hours. Honey-Mustard Sauce may be prepared ahead. Cover and chill for up to 3 days. Stir before serving.

Nutrition information

  • Serving size: 1 cup vegetables and 2 tablespoons sauce
  • Per serving: 148 calories; 4 g fat(2 g sat); 2 g fiber; 23 g carbohydrates; 9 g protein; 34 mcg folate; 49 mg cholesterol; 6 g sugars; 2,134 IU vitamin A; 15 mg vitamin C; 66 mg calcium; 1 mg iron; 702 mg sodium; 243 mg potassium
  • Nutrition Bonus: Vitamin A (43% daily value), Vitamin C (25% dv)
  • Carbohydrate Servings:
  • Exchanges: 2 vegetable, 1 starch, ½ fat

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