Egg Roll in a Bowl

14 25 588
Ingredients Minutes Calories
Prep Cook Servings
10 min 15 min 4
Egg Roll in a Bowl
Health Highlights
This healthy Egg Roll in a Bowl has the flavor you love, without the greasy deep-fried wrapper.

Ingredients


1 1/2 cup Basmati rice, dry
454 gm Chicken, ground, lean
1 tbsp Olive Oil, Extra Virgin
1/2 medium Yellow onion (diced)
1 cup grated Carrots (or matchstick)
2 cup shredded Green cabbage
2 cup shredded Red cabbage
1/3 cup Tamari, gluten free, reduced sodium (gluten-free soy sauce)
1 tbsp Olive Oil, Extra Virgin
2 tbsp Sesame oil (toasted)
1 tbsp Garlic (minced)
1 tsp minced Ginger root
1 green onion (stem) Green onion (chopped; for garnish)
1/2 tsp Sesame seeds (for garnish)

Instructions


  1. Prepare rice as per package instructions.
  2. Cook the ground chicken until browned and cooked through, then set aside.
  3. Warm the olive oil in a large, deep skillet over medium-high heat and sauté the onion, carrots, and green and red cabbage until they start to soften.
  4. Add in a splash of water to help prevent sticking. The water should immediately sizzle when you add it to the pan, creating steam. 
  5. Cover the skillet and lower the heat, cooking until the vegetables are tender, about 10 to 15 minutes depending on how crunchy or soft you want the vegetables to be. 
  6. In a glass measuring cup, stir together the tamari, olive oil, sesame oil, garlic, and ginger. 
  7. Add the cooked ground chicken to the vegetables and pour the sauce over top. Stir to combine the ingredients.
  8. Serve over a bed of rice and garnish with green onions and sesame seeds. 

Nutrition Facts

Per Portion

Calories 588
Calories from fat 214
Calories from saturated fat 43
Total Fat 23.7 g
Saturated Fat 4.8 g
Trans Fat 0.1 g
Polyunsaturated Fat 5.5 g
Monounsaturated Fat 11.8 g
Cholesterol 98 mg
Sodium 1046 mg
Potassium 945 mg
Total Carbohydrate 67 g
Dietary Fiber 3.9 g
Sugars 4.8 g
Protein 28.9 g

Dietary servings

Per Portion


Grain 2.0
Meat 1.3
Vegetables 2.2

Energy sources


Pygal44%466.2146200999912178.6567512099277336%319.116606155108258.192363889379620%329.2527271435642123.4124536135337844%36%20%CarbohydratesFatProtein

Meal Type(s)





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