Baked Vegetable Tempura
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.
Prep Time:
30 mins
Total Time:
39 mins
Servings:
10 (1 cup vegetables and 2 tablesoons sauce) appetizer servings
Ingredients
-
Nonstick cooking spray
-
2 eggs
-
1-1/2 cups panko (Japanese-style) bread crumbs
-
1/4 teaspoon salt
-
1-1/2 cups cauliflower florets
-
1-1/2 cups small fresh mushrooms, stems removed
-
1 medium sweet potato, peeled and cut into 3x1/2-inch strips
-
1 small zucchini, cut into 1/4 -inch-thick slices
-
1 small red onion, cut into 1/2-inch-thick slices and separated into rings
-
1 cup fresh green beans
-
1 cup sugar snap peas
-
1/4 cup all-purpose flour
-
2 tablespoons butter or margarine, melted
-
Honey-Mustard Sauce (below)
Directions
1.
Preheat oven to 450 degrees 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. Serve immediately with Honey-Mustard Sauce. Makes 10 (1 cup vegetables and 2 tablesoons sauce) appetizer servings.
Honey-Mustard Sauce
In a small bowl, stir together 1 cup Dijon-style mustard and 2 tablespoons honey.
Make-Ahead Directions
Prepare as directed through step 2. Cover and chill for up to 3 hours. Honey-Mustard Sauce may be prepared up to 3 days ahead; stir before serving.
Nutrition information
Calories 148, Total Fat 4 g, Saturated Fat 2 g, Monounsaturated Fat 1 g, Polyunsaturated Fat 0 g, Cholesterol 49 mg, Sodium 702 mg, Carbohydrate 23 g, Total Sugar 6 g, Fiber 2 g, Protein 9 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Vegetable 2, Starch 1, Fat .5.
Percent Daily Values are based on a 2,000 calorie diet
Add Your Review
Recommended Recipe:
Maki Garden Rolls
If you don't have a sushi mat, wax paper or a clean kitchen towel works too.
See RecipeMore Great Recipe Ideas from Diabetic Living
