Protein-Packed Rolled Omelet Rice Balls
Easy & Healthy Diet Rice Balls Wrapped in Omelet (62.5g Protein, 73g Carbs)
Here are some delightful diet rice balls that would be perfect for a picnic, adding a touch of loveliness to your spread! They are packed with protein, making them highly recommended for those who work out. Enjoy a nutritious and satisfying meal!
Ingredients- 1 serving Brown Rice (approx. 150g)
- 3 Fresh Eggs
- 1 pack Chicken Breast Sausage
- 50g Chicken Breast
- 30g King Oyster Mushrooms
- 30g Zucchini
- 30g Bell Pepper (using various colors adds visual appeal)
- 1/2 Tbsp Chicken Stock
- 2 Pinches Salt
- Pinch of Black Pepper
- Sriracha Sauce (to taste)
- Wasabi (to taste)
- Ketchup (Heinz No Sugar Added recommended)
Cooking Instructions
Step 1
Finely dice the vegetables for the fried rice (king oyster mushrooms, zucchini, bell pepper) into small 3-5mm cubes. Finely dicing the vegetables ensures they mix well with the rice and create a smoother texture.
Step 2
Heat a pan over medium heat with about 1 teaspoon of olive oil. Add the diced vegetables and stir-fry until they become translucent. It’s good to sauté them thoroughly until their moisture evaporates and their aroma is released.
Step 3
Finely mince the chicken breast sausage and chicken breast, then add them to the pan. You can use pre-cooked chicken breast (boiled or grilled) for convenience. Stir-fry together with the vegetables until the chicken is cooked through.
Step 4
Lightly season the stir-fried mixture with 2 pinches of salt and a pinch of black pepper. Add the 1 serving of warm brown rice and gently mix with a spatula, being careful not to mash the rice grains, until it’s fluffy and well-combined. Ensure each grain of rice is coated with the seasonings.
Step 5
Taste the fried rice and adjust the seasoning. If needed, add 1/2 tablespoon of chicken stock for umami, a touch of Sriracha sauce for a bit of heat, or a tiny amount of wasabi for a zesty kick, according to your preference. It’s important to add these gradually and taste as you go, to avoid overpowering the flavor.
Step 6
Transfer the well-fried rice to a large bowl and let it cool slightly. Once it’s warm enough to handle, put on disposable gloves and gently shape the rice into bite-sized balls. Avoid packing them too tightly; a gentle squeeze is best to prevent the rice from falling apart.
Step 7
In a separate bowl, whisk together 3 eggs with a pinch of salt to create an egg wash. Heat a non-stick pan over medium-low heat and lightly grease it. Pour a thin layer of egg wash and let it cook until it’s about halfway set. Place one of the rice balls in the center of the semi-cooked egg and carefully roll the egg around the rice ball. Roll slowly to prevent the egg from tearing.
Step 8
Repeat this process. Pour a thin layer of egg wash into the pan, cook until half-set, place a rice ball, and roll it up. Continue this until all the rice balls are completely wrapped in egg. If you run out of egg wash, you can gently patch any gaps with the remaining mixture to complete the shape.
Step 9
Once all the rice balls are beautifully wrapped in egg, you can enjoy them immediately while warm, or let them cool slightly. Serve them with ketchup (Heinz No Sugar Added recommended), wasabi, or a mix of both as a dipping sauce for extra flavor. Enjoy your healthy and delicious meal!