Heart-Healthy Tamago Sushi
Delight in the wholesome flavors of Heart-Healthy Tamago Sushi, a light and nutritious twist on the classic Japanese favorite. This recipe swaps traditional whole eggs for fluffy egg whites, combined with low-sodium soy sauce and a touch of honey or agave syrup for a perfectly balanced, protein-packed tamagoyaki (Japanese rolled omelette). Paired with vinegared sushi rice sweetened with a sugar substitute, this guilt-free recipe ensures every bite is both satisfying and mindful of your heart health. Using olive oil spray for minimal fat and optional garnishes like avocado or spinach, this sushi delivers flavor and nourishment without compromise. Perfectly portioned and easy to prepare, Heart-Healthy Tamago Sushi is a delightful meal or appetizer that’s as beautiful as it is beneficial.
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Recipe Information
Ingredients
- 6 large Egg whites
- 1 teaspoon Low-sodium soy sauce
- 1 teaspoon Honey or agave syrup
- Olive oil spray
- 1 cup Sushi rice
- 1.25 cups Water
- 2 tablespoons Rice vinegar
- 1 teaspoon Sugar substitute (e.g., stevia or erythritol)
- 1 sheet Nori (seaweed sheets)
- 0.25 cup Cooked spinach or avocado slices (optional, for garnish)
Instructions
Rinse 1 cup of sushi rice under cold water until the water runs clear, then combine with 1.25 cups of water in a rice cooker or a pot. Cook the rice according to rice cooker or package instructions.
Once the rice is cooked, gently mix in 2 tablespoons of rice vinegar and 1 teaspoon of sugar substitute. Let it cool to room temperature.
In a medium mixing bowl, whisk together 6 large egg whites, 1 teaspoon of low-sodium soy sauce, and 1 teaspoon of honey or agave syrup until well blended.
Heat a small, non-stick skillet (square-shaped if available) over medium-low heat and lightly coat it with olive oil spray.
Pour a thin layer of the egg mixture into the skillet, tilting to spread evenly. Allow it to set, then gently roll the cooked egg layer to one side of the pan using a spatula or chopsticks.
Add another thin layer of the egg mixture to the pan, letting it cook before rolling it to join the first layer. Repeat until all the egg mixture is cooked and rolled into a single tamagoyaki (omelette). Remove from heat and let it cool slightly.
Cut the tamagoyaki into even slices, about 1-inch wide, to create the topping for the sushi.
Dampen your hands with water and shape the cooled sushi rice into small, oblong mounds (about 1 tablespoon each).
Place a slice of tamagoyaki on top of each rice mound. Use thin strips of nori to gently wrap around the middle to secure the tamago in place.
Garnish each piece with cooked spinach or a slice of fresh avocado for added heart-healthy nutrients, if desired.
Serve immediately with additional low-sodium soy sauce for dipping, if preferred.
Nutrition Facts
Calories |
432 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.1 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 567 mg | 25% | |
| Total Carbohydrate | 75.8 g | 28% | |
| Dietary Fiber | 2.5 g | 9% | |
| Total Sugars | 7.4 g | ||
| Protein | 29.5 g | 59% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 106 mg | 8% | |
| Iron | 3.3 mg | 18% | |
| Potassium | 709 mg | 15% | |
*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.
