Tuesday, June 28, 2011

80--- Baked Tempura Vegetables

I do like sushi. I do not like nori (seaweed), but that is another story. 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! Your kids will enjoy them also!

Baked Tempura Vegetables
Serves 5-6

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

Preheat oven to 400 degrees. 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 ~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


  1. Yum-oh!! I love my tempura, but the oil is something that just doesn't sit well with me or my waistline. Thanks for posting this baked version! I can now enjoy it at home - guilt free! ~Megan

  2. I could eat soooo much of this! looks wonderful!

  3. AWESOME. I hate frying food! It's terrible for you and smells up your whole kitchen!

  4. Are you for real???? I am kinda freaking out here!!! Hooray for me finding your blog!!! You have no idea how much I love and have adopted the 80-20 way of life! :) The 2o makes my fanatical side normal:). I can't wait to curl up and get caught up on all that I have missed!

  5. Hi Lindsay!

    I have been perusing many of your posts and enjoying visiting with you! This recipe especially caught my attention. Looks so good :)

    Sweet place you have here!
    Kindly, Lorraine

  6. I am actually allergic to Nori, but have found that most sushi restaurants offer soy wraps for a slight upcharge....sushi is amazing and the soy wraps allow me to partake....hope you will give them a try!

  7. Thanks for the tip! I do eat rolls with soy paper quite often!

  8. This looks so good, I can't wait to try it! I'm obsessed with frying food but hate the smell and the fat. I will be making this for sure next week.

  9. Thank you for this! Well, I don't really like frying food but then.. my siblings love tempura! So this is a great help :)

  10. Has anyone tried this recipe yet?