Heart-Healthy Tamago Nigiri
Delight in the simplicity and nutrition of this Heart-Healthy Tamago Nigiri, a lighter take on the classic Japanese favorite. Packed with protein from a blend of whole eggs and extra egg whites, this recipe uses low-sodium soy sauce, low-sugar mirin, and a touch of honey to create a subtly sweet and savory tamago. Paired with perfectly seasoned sushi rice made without added sugar and minimal salt, and held together with a delicate strip of nori, this dish is ideal for anyone seeking a guilt-free indulgence. Easy to prepare in under 30 minutes, this tamago nigiri is both wholesome and elegant, making it a great choice for a nutritious meal or impressive appetizer. Enjoy its balanced flavors and heart-smart ingredients for a healthier twist on sushi dining!
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Recipe Information
Ingredients
- 2 large Eggs
- 2 large Egg whites
- 1 teaspoon Low-sodium soy sauce
- 1 teaspoon Mirin (low-sugar)
- 1 teaspoon Honey
- 1.5 cups Cooked sushi rice (prepared with less salt and no sugar)
- 1 teaspoon Rice vinegar (unsweetened)
- 4 thin pieces Seaweed (nori) strips
- 1 as needed Non-stick cooking spray
Instructions
In a medium mixing bowl, whisk the eggs, egg whites, low-sodium soy sauce, mirin, and honey until fully combined and frothy.
Heat a non-stick skillet over medium-low heat and spray lightly with non-stick cooking spray.
Pour a thin layer of the egg mixture into the skillet and gently swirl to evenly coat the bottom of the pan.
Once the egg starts to set but is still slightly runny on top, carefully roll it from one side to the other using a spatula, creating a tamago roll.
Push the cooked roll to one side of the pan, add another thin layer of the egg mixture to the empty side, and repeat the rolling process. Continue until all the egg mixture is used up and you have a layered tamago roll.
Transfer the tamago roll to a cutting board, let it cool slightly, and slice into 8 even pieces (2 pieces per nigiri).
Combine the cooked sushi rice with the unsweetened rice vinegar, mixing gently to season it lightly.
Dampen your hands with water to prevent sticking, and shape about 2 tablespoons of sushi rice into small rectangular mounds (one mound per slice of tamago).
Lay a sliced piece of tamago over each rice mound and secure it by wrapping a thin strip of nori around the middle, sealing the ends underneath the mound of rice.
Repeat the process until all tamago slices are paired with rice. Serve immediately and enjoy a heart-healthy version of tamago nigiri!
Nutrition Facts
Calories |
615 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.4 g | 13% | |
| Saturated Fat | 3.1 g | 16% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 372 mg | 124% | |
| Sodium | 522 mg | 23% | |
| Total Carbohydrate | 97.3 g | 35% | |
| Dietary Fiber | 1.9 g | 7% | |
| Total Sugars | 7.9 g | ||
| Protein | 28.9 g | 58% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 111 mg | 9% | |
| Iron | 3.0 mg | 17% | |
| Potassium | 421 mg | 9% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
