Vegetable Tempura with Honey-Mustard Sauce
Recipe from
Diabetic Living
Serve these crispy tempura-coated vegetables as a side dish or appetizer. The delicious dip can also be served with bread or pitas.
Servings:
Makes: 4 to 6 servings
Prep Time:
30 mins
Total Time:
39 mins
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Ingredients
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Nonstick cooking spraysee savings
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1-1/2 cupspanko crumbs (Japanese-style bread crumbs)see savings
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1/4 teaspoonsaltsee savings
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1-1/2 cupscauliflower floweretssee savings
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1-1/2 cupssmall fresh mushrooms, stems removedsee savings
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1 mediumsweet potato, peeled and cut into 31/2-inch stripssee savings
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1 smallzucchini, sliced 1/4 inch thicksee savings
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1 smallred onion, sliced 1/2 inch thick and separated into ringssee savings
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1 cupgreen beanssee savings
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1 cupsugar snap peassee savings
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1/4 cupall-purpose floursee savings
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2slightly beaten eggssee savings
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2 tablespoonsmargarine or butter, meltedsee savings
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1 recipeHoney-Mustard Saucesee savings
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Directions
1.
Coat a 15 x 10 x 1-inch baking pan with cooking spray; set aside. In a medium bowl combine panko crumbs and salt. 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, then into the panko crumb mixture to coat.
2.
Place the vegetables in a single layer in the prepared baking pan. (Vegetables may be prepared ahead. Cover and refrigerate for up to 3 hours.) Drizzle the vegetables with melted margarine.
3.
Bake, uncovered, in a 450 degree oven for 9 to 11 minutes or until vegetables are golden brown, gently stirring twice. Serve immediately with Honey-Mustard Sauce.
4.
Honey-Mustard Sauce: In a small bowl stir together 1 cup Dijon-style mustard and 2 tablespoons honey. Makes: 4 to 6 servings
Nutrition information
Per serving: Calories 409, Total Fat 15 g, Saturated Fat 2 g, Cholesterol 107 mg, Sodium 673 mg, Carbohydrate 57 g, Total Sugar 13 g, Fiber 8 g, Protein 15 g. Daily Values: Vitamin A 0%, Vitamin C 61%, Calcium 16%, Iron 23%. Exchanges: Vegetable 1, Starch 2, Fat 1.5.
Percent Daily Values are based on a 2,000 calorie diet
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