1、Oven-Fried Tempura with Green Wasabi Sauce

Servings:4 Prep30 mins Bake450°F 15 mins Cook3 mins

Oven-Fried Tempura with Green Wasabi Sauce recipe


  • 1 teaspoon wasabi powder
  • 1 cup reduced-fat sour cream
  • 1 bunch scallions, trimmed and finely chopped
  • 1/2 cup parsley, chopped
  • 1/2 teaspoon plus 1/8 teaspoon salt
  • 6 ounces carrots, peeled and cut into 3 x 1/2-inch sticks
  • 3 egg whites, lightly beaten
  • 1 1/2 cups panko
  • 1 1/2 pounds large shrimp, shelled and deveined
  • 6 ounces zucchini, cut into 3 x 1/2-inch sticks
  • 2 cups cooked white rice
  • Reduced-sodium teriyaki sauce for dipping (optional)


Place a large wire rack on a large baking sheet and coat with nonstick cooking spray.
  • In a small bowl, mix wasabi powder with . Stir in sour cream, scallions, parsley and 1/4 teaspoon of the salt; refrigerate.
  • Place the carrots in a small saucepan of boiling water and cook 3 minutes until crisp tender. Drain and pat carrots dry.
  • Place egg whites in a shallow dish and add remaining 1/4 teaspoon of the salt. Spread the panko in a second dish.
  • Dip shrimp in egg, coat with panko and place on prepared pan. Repeat with carrot and zucchini.
  • Bake shrimp and vegetables at 450 degrees F for 12 to 15 minutes or until shrimp and vegetables are cooked through. Sprinkle vegetables with remaining 1/8 teaspoon salt.
  • Serve with wasabi sauce and, if desired, teriyaki sauce.
  • Nutrition Facts

  • Servings Per Recipe: 4
  • Amount Per Serving: cal. (kcal): 498, Fat, total (g): 11, chol. (mg): 290, sat. fat (g): 5, carb. (g): 51, fiber (g): 2, pro. (g): 47, sodium (mg): 786, Percent Daily Values are based on a 2,000 calorie diet.

  • https://www.truecookbook.com/recipe/oven-fried-tempura-with-green-wasabi-sauce-18284/

    2、Stir-fried sprouts with green beans, lemon & pine nuts

    This fresh idea for your Christmas sprouts is a good source of both vitamin C and folic acid
    Stir-fried sprouts with green beans, lemon & pine nuts recipe



    1. Cook the sprouts and beans in a pan of boiling salted water for 3 mins, then drain well. Heat the oil in a large wok or frying pan. When hot, add the lemon zest and pine nuts. Cook for a couple of seconds, then add the vegetables and stir-fry for 3-4 mins until the sprouts colour a little. Add a squeeze of lemon juice and salt and pepper to taste.

    3、Cauliflower cakes with green yogurt sauce

    The taste of cauliflower shines through in these baked vegetable cakes served with our zingy yogurt sauce for dipping. Great for grazing party guests
    Cauliflower cakes with green yogurt sauce recipe


    • 1 small cauliflower (600g), trimmed and finely chopped
    • 1 garlic clove, crushed
    • 4 spring onions, finely sliced
    • 1 red chilli, deseeded and chopped
    • 75g Parmesan (or vegetarian alternative), grated
    • 1 lemon, zested (save the juice for the sauce)
    • 150g fresh brown breadcrumbs, toasted
    • 4 tbsp plain flour
    • 1 egg, beaten
    • olive oil spray, for baking
    • rocket salad, to serve
    • 1 anchovy, rinsed and finely chopped
    • 3 tbsp low-fat mayonnaise
    • 200g Greek yogurt
    • ½ small pack flat-leaf parsley
    • 2 tsp Worcestershire sauce
    • lemon juice (from above)


    1. Heat oven to 220C/200C fan/gas 7. Boil the cauliflower in salted water for 5 mins until soft. Drain, put back in the pan to steam off the excess water, then tip into a bowl to cool. Add the garlic, spring onions, chilli, parmesan, lemon zest, 50g of the toasted breadcrumbs, the flour, egg, and some seasoning. Shape into 16 cakes, then roll in the remaining breadcrumbs. Put on a plate and chill for at least 1 hr, or overnight, before cooking.
    2. To make the sauce, put all the ingredients in a food processor or blender. Add some seasoning and blend until smooth. Pour into a serving bowl and set aside. Can be made a day ahead.
    3. Liberally spray a large baking sheet with the oil. Put the cauliflower cakes on top and spray well again. Bake for 25 mins until golden and crisp. Serve with the sauce and some rocket salad.

    4、Vegetable Tempura with Honey-Mustard Sauce

  • Makes: 4 to 6servings
  • Carb Grams Per Serving: 57
  • Vegetable Tempura with Honey-Mustard Sauce recipe



    1. Line a 15 x 10 x 1-inch baking pan with foil and coat 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 degreesdegree oven for 9 to 11 minutes or until vegetables are golden brown, gently stirring twice. Serve immediately with Honey-Mustard Sauce. Makes 4 to 6 servings.
    4. In a small bowl, stir together Dijon-style mustard and honey.


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