High Protein Omurice
Elevate your meal prep with this nutrient-packed High Protein Omurice, a delightful twist on the classic Japanese comfort dish. Featuring tender chicken breast, fluffy egg whites, and wholesome brown rice, this recipe is loaded with lean protein and fiber to keep you energized throughout the day. Sautéed onions, carrots, and vibrant green peas add a touch of sweetness and crunch, while soy sauce and ketchup lend the iconic savory-tangy flavor balance. The omelet is cooked to perfection, enveloping the flavorful filling in a silky blanket of eggs for a satisfying bite. Perfect for fitness enthusiasts or anyone seeking a healthier take on omurice, this quick and easy recipe is a delicious way to fuel your day. Serve it warm with a drizzle of ketchup for that signature finish!
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Recipe Information
Ingredients
- 200 grams chicken breast
- 4 large eggs
- 2 large egg whites
- 2 cups brown rice (cooked)
- 1 medium onion
- 1 medium carrot
- 0.5 cup green peas
- 2 tablespoons soy sauce
- 4 tablespoons ketchup
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons vegetable oil
- 2 tablespoons milk
Instructions
Dice the chicken breast into small pieces and season lightly with salt and pepper.
Finely chop the onion and carrot.
In a large skillet, heat 1 tablespoon of vegetable oil over medium heat. Add the chicken and cook until it begins to brown.
Add the chopped onion and carrot to the skillet and sauté for about 3-4 minutes until the vegetables start to soften.
Stir in the cooked brown rice and green peas, then add the soy sauce and half of the ketchup. Mix well to combine all ingredients. Cook for another 2-3 minutes and set aside.
In a bowl, beat the eggs and egg whites together with milk, salt, and black pepper.
In a clean nonstick skillet, heat the remaining 1 tablespoon of vegetable oil over medium-low heat. Pour in the egg mixture, swirling to cover the bottom of the pan evenly.
As the eggs start to set but are still slightly runny on top, add the rice mixture on one half of the egg sheet.
Gently fold the other half over the rice to form an omelet. Slide the omurice onto a plate.
Drizzle the remaining ketchup over the top in a zigzag pattern for garnish. Serve immediately and enjoy the high protein omurice.
Nutrition Facts
Calories |
1546 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.5 g | 74% | |
| Saturated Fat | 13.2 g | 66% | |
| Polyunsaturated Fat | 19.4 g | ||
| Cholesterol | 919 mg | 306% | |
| Sodium | 5648 mg | 246% | |
| Total Carbohydrate | 150.8 g | 55% | |
| Dietary Fiber | 14.8 g | 53% | |
| Total Sugars | 27.6 g | ||
| Protein | 109.3 g | 219% | |
| Vitamin D | 4.4 mcg | 22% | |
| Calcium | 275 mg | 21% | |
| Iron | 9.1 mg | 51% | |
| Potassium | 2030 mg | 43% | |
*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.
