The Pioneer Woman Tasty Kitchen
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Baked Tempura Vegetables

4.00 Mitt(s) 3 Rating(s)3 votes, average: 4.00 out of 53 votes, average: 4.00 out of 53 votes, average: 4.00 out of 53 votes, average: 4.00 out of 53 votes, average: 4.00 out of 5

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Level: Easy

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Description

Admittedly, part of the reason why I like to eat at sushi restaurants is for the tempura vegetables. They are crisp and delicious; however, they are also fried.

This recipe produces very similar results without all of the added fat! Use a variety of vegetables and find your favorite!

Ingredients

  • 4 whole Egg Whites
  • 2 cups Panko Crumbs
  • 1 teaspoon Vegetable Seasoning
  • 1 whole Yam, Peeled And Cut Into Thick Matchsticks
  • 2 cups Broccoli Flowerettes, Cut Into Chunks
  • 2 cups Button Mushrooms, Stemmed
  • 1 bunch Asparagus, Trimmed
  • 1 whole Zucchini, Cut Into 1/2 Inch Rounds
  • ⅓ cups All-purpose Flour
  • 1 Tablespoon Olive Oil

Preparation

Preheat oven to 400ºF. Coat a 9 x 15″ baking pan with nonstick cooking spray and set aside.

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.

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

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

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

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3 Reviews

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Nikki on 1.7.2013

I loved it! I used mushrooms and broccoli and I ate a whole plate! I used parchment paper though instead of nonstick spray very delicious!

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saramc on 9.1.2011

I wanted to like these – I really did. I loved fried tempura veggies and was excited about this healthier version. I used broccoli and zucchini. The broccoli turned out okay, but I didn’t care for the zucchini at all. I cooked it for 15-20 minutes, and it still wasn’t done. Luckily I had some homemade ranch dip on hand which helped with the flavor.

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on 7.25.2011

Great for snacking.

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