Crispy Baked Tempura Vegetables

These baked vegetables are ultra-crispy without having to be deep-fried. Serve with wasabi mayo and soy ginger dips.

Preparation Time: 25 minutes

Baking Time: 30 minutes

Serves 4

2 cups (500 mL) panko  breadcrumbs

3 tbsp (45 mL) toasted sesame  seeds

1/3 cup (75 mL) vegetable oil

3 Ontario Eggs

3 cups (750 ml) Ontario Broccoli Florets (about 10 to 12 pieces)

Half Ontario Sweet Red Pepper, cut lengthwise into 8 strips

16 Ontario Green Beans

4 Ontario Mushrooms (Shiitake, Crimini or Button), halved if large

1/4 cup (50 mL) cornstarch

2 tsp (10 mL) garlic powder

1/2 tsp (2 mL) salt

Wasabi Mayo Dip:

1/2 cup (125 mL) low fat mayonnaise

1 tbsp (25 mL) Ontario Honey

1/2 tsp (2 mL) wasabi paste (or more to taste)

Soy Ginger Dip:

3 tbsp (45 mL) sodium-reduced soy sauce

2 tbsp (25 mL) each rice vinegar and Ontario Honey

1 tsp (5 mL) finely grated  gingerroot

In medium bowl, combine panko, sesame seeds and oil; spread evenly on large plate. In small bowl, beat eggs lightly with fork. Using fingers, dip vegetable pieces individually in egg to coat, then press lightly into crumbs, rolling to coat all sides. Place vegetables on large, parchment paper-lined baking tray leaving space between pieces.

In medium plastic bag, combine cornstarch, garlic powder and salt. In batches, add vegetables to cornstarch mixture and gently shake to coat. Shake off excess cornstarch; return vegetables to baking tray; spread in single layer.

Bake in 400°F (200°C) oven for 10 minutes. Reduce heat to 325°F (160°C); continue baking until golden and crispy, about 15 to 20 minutes.

Wasabi Mayo: In small bowl, combine mayonnaise, honey and wasabi.

Soy Ginger: In small bowl, combine soy sauce, vinegar, honey, ginger and 1 tbsp (15 mL) water.

Serve vegetables immediately with bowls of Wasabi Mayo and Soy Ginger Dips.

Nutritional Information:

1 Serving

PROTEIN: 13 grams

FAT: 25 grams

CARBOHYDRATE: 58 grams

CALORIES: 501

FIBRE: 4 grams

SODIUM: 1025 mg