Healthy Baked Asparagus Tempura

December 18, 2012


As I look around my kitchen, it amazes me to see an array of holiday cards.  I know it’s December 18th, but anyone who lives in Chicago must agree it doesn’t feel like Christmas time is approaching.  We have not had one snowflake, and the average temperature has been about 45 degrees.  I now what you are all thinking at this moment, I just jinxed us, right?  Honestly, I hope I did.  I wouldn’t mind a little snow. It’s not Christmas time in Chicago without a little winter wonderland.  I want to turn my fireplace on, make hot chocolate, and curl up with a book.  I want my very own snow day!

Snow day or not, I am still trying out some healthy recipes to share with you.  I made these last night and they were a big hit!

Healthy Baked Asparagus Tempura
  • 1 bunch of asparagus
  • 1 cup flour
  • 1 cup egg whites
  • 2 cups seasoned whole wheat breadcrumbs
  • ¼ Cajun spice
  • ¼ tsp. garlic powder
  • ¼ tsp. onion powder
  • 3 tbsp. creole mustard
  • 1 tsp. lemon juice
  • 3 tsp. hot sauce, or to taste
  • ⅔ cup sour cream . (I used fat free)
  1. Preheat oven to 400 degrees.
  2. Snap off ends of washed asparagus.
  3. Pour flour in a large Ziploc bag.
  4. Pour egg whites into a second bag, and lastly do the same with the breadcrumbs.
  5. Put asparagus first into the flour, closing the bag and shaking to coat.
  6. Next, transfer a handful of asparagus to egg whites and make sure they are completely wet, then transfer to breadcrumbs.
  7. Close bag and shake until fully breaded. Continue until finished.
  8. Lay breaded asparagus on baking rack placed over baking sheet.
  9. Bake for 15-20 minutes until crisp.
  10. Creole Mustard Sauce
  11. In a small bowl, whisk Cajun spice through sour cream. Cover and chill.
  12. Enjoy!!!

*** I used this rack


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