Low Fat Omurice
Discover a lighter twist on a beloved Japanese comfort food with this Low Fat Omurice recipe! Perfect for guilt-free indulgence, this dish pairs protein-packed egg whites with flavorful chicken fried rice made with hearty brown rice and a medley of carrots, peas, and onion. Infused with low-sodium soy sauce and tangy ketchup, the filling brings a satisfying balance of savory and sweet, topped off with a sprinkle of parmesan for depth. This healthier version skips excess oils, relying on a simple olive oil spray to keep the cooking light and clean. Ready in just 30 minutes, it's a quick-and-healthy dinner option ideal for busy evenings. Garnish with fresh chives for a pop of color and serve up a comforting plate of this low-fat omurice perfection! Keywords: low-fat omurice, Japanese comfort food, healthy fried rice, egg white omelette, quick dinner recipe, guilt-free meals.
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Recipe Information
Ingredients
- 1 spritz olive oil spray
- 0.5 medium, finely chopped onion
- 0.5 medium, finely diced carrot
- 0.5 cup green peas
- 100 grams, finely diced skinless chicken breast
- 1 tablespoon low-sodium soy sauce
- 3 tablespoons tomato ketchup
- 1 cup, cooked brown rice
- 3 whole egg whites
- 1 tablespoon, grated parmesan cheese
- 0.5 teaspoon salt
- 0.25 teaspoon ground black pepper
- 1 tablespoon, chopped (optional for garnish) chives
Instructions
Spritz a non-stick pan with olive oil spray and heat over medium flame.
Add the finely chopped onion and carrot to the pan. Sauté for about 3 minutes until the onion becomes translucent.
Add the finely diced skinless chicken breast to the vegetables. Cook for 5-6 minutes until the chicken begins to brown and is cooked through.
Stir in the green peas, low-sodium soy sauce, and 2 tablespoons of tomato ketchup. Cook for another 2 minutes, combining well with the other ingredients.
Add the cooked brown rice to the pan, mixing with the chicken and vegetables. Season with salt and ground black pepper.
In a small bowl, beat the egg whites with the remaining tablespoon of tomato ketchup and grated parmesan cheese.
Spritz a separate non-stick pan lightly with olive oil spray and heat over medium-low flame.
Pour the beaten egg whites into the pan, spreading them evenly. Let them cook undisturbed for about 2-3 minutes until the eggs have set, but are still moist on top.
Place half of the chicken rice mixture onto one side of the cooked egg whites. Using a spatula, carefully fold the other side over, creating a half-moon shape.
Gently slide the omelette onto a serving plate and repeat for the second serving.
Optionally, garnish with chopped chives for a fresh finish, and serve immediately.
Nutrition Facts
Calories |
310 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.2 g | 5% | |
| Saturated Fat | 1.3 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 45 mg | 15% | |
| Sodium | 1167 mg | 51% | |
| Total Carbohydrate | 39.9 g | 15% | |
| Dietary Fiber | 5.2 g | 18% | |
| Total Sugars | 10.0 g | ||
| Protein | 27.7 g | 55% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 76 mg | 6% | |
| Iron | 1.9 mg | 11% | |
| Potassium | 562 mg | 12% | |
*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.
