Spicy Baked Tempura

  • 20MINS
  • 20MINS
  • 127KCAL

NutritionPer Serving

  • Calories127
  • Carbs55g
  • Protein8.2g
  • Fat2.2g
  • Saturates0.5g
  • Sugars5.9g

Spicy Baked Tempura - Pinch of Nom Slimming Recipes

For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff to know in the blurb!

Yams are often mistaken for sweet potatoes, but the only similarity is that they’re both types of root vegetables called tubers. Yams are drier and starchier than sweet potato and can be used in the same way as potatoes – mashed, baked or chipped!

In African countries, yams are often used to make a paste with is eaten with stews, but in this recipe, we’ve coated them in a crispy coating and served them alongside broccoli and sweet potato.

The spicy dipping sauce in this Spicy Baked Tempura recipe is the perfect accompaniment to the crisp vegetables and you can adjust the spice level to suit your preference. We love our food with a little bit of a spicy kick, but if you’d prefer the dip a little milder, then you can just reduce the amount of sriracha.

What diets is this Spicy Baked Tempura suitable for?

This Spicy Baked Tempura is suitable for vegetarian and dairy free diets.

Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.

How Weight Watchers friendly is this Spicy Baked Tempura recipe?

  • You need to count 8 Points per portion of this Spicy Baked Tempura recipe if you’re on WW Green.
  • You need to count 8 Points per portion of this Spicy Baked Tempura recipe if you’re on WW Blue.
  • You need to count 5 Points per portion of this Spicy Baked Tempura recipe if you’re on WW Purple.

Do you need any special ingredients to make this Spicy Baked Tempura?

You should be able to find panko breadcrumbs in your local supermarket.

How many calories are in this Spicy Baked Tempura?

There are 127 calories per portion in this Spicy Baked Tempura which means it falls into our Everyday Light category. 

This Spicy Baked Tempura is perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers.

As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.

For the tempura

Step 1

Preheat the oven to 200°C fan. Spray 2 baking trays with some low calorie cooking spray.

Step 2

Mix together the cornflour, chilli powder and garlic granules with some salt and pepper.

Step 3

Coat the vegetables with cornflour and then dip them into the egg whites. Finally, coat thoroughly with the panko.

Step 3 pinchofnom.com Step 3 pinchofnom.com

Step 4

Place on the baking tray and spray with some low calorie cooking spray.

Step 5

Bake in the oven for 15-20 minutes, turning the vegetables over halfway through, until they’re golden brown and just cooked.

For the dipping sauce

Step 1

Mix the mayonnaise, sriracha, lemon juice and coriander together in a bowl and season to taste with some salt and pepper.

Step 2

Serve the vegetable tempura immediately alongside the dip.

Spicy Baked Tempura - Pinch of Nom Slimming Recipes

What could I serve with this Spicy Baked Tempura?

This Spicy Baked Tempura works perfectly when served alongside any of the following dishes:

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How do you know when this Spicy Baked Tempura is cooked?

You should cook the vegetables for around 15-20 minutes or until they’re golden brown and just cooked.

Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.

How long can you keep Spicy Baked Tempura in the fridge?

This Spicy Baked Tempura is best enjoyed fresh and we don’t recommend keeping it in the fridge!

Can I freeze Spicy Baked Tempura?

No, we don’t recommend freezing this recipe.

Can I reheat Spicy Baked Tempura?

We don’t recommend reheating this recipe – it’s best enjoyed fresh!

Our NEW cookbook Everyday Light is OUT NOW!

Spicy Baked Tempura

Yam, sweet potato and broccoli coated in a crispy panko crumb and served with a spicy sriracha mayonnaise - delish!
  • Prep Time
    20 MINS
  • Cook Time
    20 MINS
  • KCals 127
  • Carbs 55G
WW Points
  • 8 Green
  • 8 Blue
  • 5 Purple

Ingredients

For the tempura

  • 200 g yam peeled and cut into 1/2cm slices
  • 200 g sweet potato peeled and cut into 1/2cm slices
  • 1 small head of broccoli cut into bite size florets
  • 60 g cornflour
  • 1/2 tsp garlic granules
  • 1/4 tsp chilli powder
  • 3 egg whites beaten
  • 100 g panko breadcrumbs
  • low calorie cooking spray

For the dipping sauce

  • 130 g lighter than light mayonnaise
  • 1/4 tsp sriracha
  • 1/2 tsp lemon juice
  • 6 g coriander leaves finely chopped
  • 1 lime cut into 6 wedges
  • salt and pepper to taste

We use a fan assisted oven for all of our recipes. Click here for our oven temperature conversion guide.

Please do not screenshot this. Recipes are updated often

Instructions

For the tempura
  1. Preheat the oven to 200°C fan. Spray 2 baking trays with some low calorie cooking spray.
  2. Mix together the cornflour, chilli powder and garlic granules, with some salt and pepper.
  3. Coat the vegetables with cornflour and then dip them into the egg whites. Finally, coat thoroughly with the panko.
  4. Place the coated vegetables on the baking tray and spray with some low calorie cooking spray.
  5. Bake in the oven for 15-20 minutes, turning the veg over halfway through, until golden brown and the vegetables are just cooked.
For the dip
  1. Mix the mayonnaise, sriracha, lemon juice and coriander together in a bowl and season to taste with some salt and pepper.
  2. Serve the vegetable tempura immediately, alongside the dip.

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Recipe notes

Place 3 plates or bowls in a row - one containing the cornflour, one with the egg whites and the last one the panko breadcrumbs. This makes coating the veg easier!

Love this Spicy Baked Tempura recipe? Tag us!

Our NEW cookbook Everyday Light is OUT NOW!

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2 comments

See what others have to say

KatherineTuesday 28th April 2020

Hi would this work in an Acitfry without the paddle do you think?

Reply

    LisaThursday 7th May 2020

    Hi Katherine. We’ve never tried this recipe in an Actifry ourselves, but I can’t see why not! You may have to adjust the cooking times though. Let us know how you get on.

    Reply

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