Tempura Style Broccoli

A Healthy Tempura Recipe That's Baked Instead of Fried.
© Stephanie Gallagher

Jun 29, 2007
Broccoli recipes don't get much tastier than this one, and tempura recipes don't get much easier.
Who doesn't love fried food? And tempura is an excellent (not to mention, delicious) way to get the whole family to eat vegetables.

But even if you aren't concerned about saturated fat, making traditional fried tempura at home can be a tricky proposition. It's messy and time-consuming.

The hardest part about this tempura-style broccoli recipe is cutting up the broccoli. And you can let the store do that for you! Most large supermarkets now sell pre-washed, pre-packaged broccoli florets in the produce section. They're a great timesaver.

It's important to use ice water in this recipe. That helps the batter stay authentic, like real fried tempura. If you don't have cake flour on hand, just use 3/8 cup of all-purpose flour and 1/2 cup corn starch.

Serve this tempura style broccoli with chicken satay and bok choy salad for an Asian fusion feast.

Tempura Style Broccoli
10 oz broccoli florets (about 2-1/2 cups)
3/4 cup cake flour (or rice flour)
1/4 tsp. baking powder
3/4 cup ice water
1 large egg, beaten
1 cup Panko (Japanese bread crumbs)
nonstick cooking spray
Preheat oven to 450 degrees F. Whisk together the cake flour, baking powder, ice water and egg lightly. Don't overmix. It's okay if there are a few lumps.

Spray a large sheet pan or cookie sheet generously with nonstick cooking spray. Dip broccoli florets in batter, one or two at a time, shaking off excess. Then roll in Panko crumbs. Place broccoli on a baking sheet. Repeat with remaining broccoli pieces. When all the broccoli is done, take your nonstick cooking spray and spray generously over the tops of the broccoli pieces. This will help browning and make the crust appear to be fried.

Bake in preheated oven until lightly browned, approximately 20 to 30 minutes. Serve with soy sauce or your favorite Asian dipping sauce.

Makes 4 servings.

Per serving: 246 calories, 3 g fat (1 g saturated fat), 53 mg cholesterol, 44 g carbohydrate, 2 g fiber, 10 g protein, 44% vitamin A, 110% vitamin C, 11% calcium, 24% iron

For more healthy broccoli recipes, see also:

Broccoli Salad -- Crunchy and flavorful, a real crowd-pleaser.
Broccoli with Garlic and Pine Nuts -- Who knew broccoli could taste so good?
Broccoli au Gratin -- Creamy and cheesy and full of vitamins, without all the fat.
Steamed Broccoli and Cauliflower -- A light accompaniment that goes well with just about any meal.
Broccoli Cheese Soup -- Perfect for lunch, this hearty soup is a favorite with kids and adults, alike.