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