Low-calorie Omu-rice (Japanese Rice Omelet)

Steamed white rice wrapped in nori seaweed, "onigiri" is a classic recipe for Japanese bentos. Recently, ketchup rice wrapped in a thin omelet, "omu-rice onigiri," is popular too.

Low-calorie Omu-rice (Japanese Rice Omelet)
Photographed by HITOSHI MATSUSHIMA


Recipe by
Satomi Kenmizaki

Average

Chicken

Eggs

Rice & Noodles

458kcal

30minutes

Calorie count is per serving.

Ingredients (Serves 2)

  • 300 g cooked rice (hot)
  • 100 g chicken breast (skinless)
  • 1/4 onion (50 g)
  • 50 g lotus root
  • Around 10 cm gobo burdock root (40 g)
  • 50 g canned mushrooms (in water, whole)
  • [A]

    • 3 tbsp tomato puree
    • 1 tbsp tomato paste
    • 2 tsp chili powder
    • 1/3 tsp soy sauce
    • 1/6 tsp salt
    • A pinch of chili pepper
    • A pinch of pepper
  • 2 eggs
    Note

    Use pasteurized eggs if you have any concerns about consuming raw eggs.

  • 4 tbsp milk
  • [Tomato Sauce]

    • 1/2 tomato (small) (75 g)
    • A pinch of salt
    • A pinch of pepper
    • 1 tsp olive oil
    • 1 tsp rice vinegar
  • A little parsley
  • Pepper

Directions

1

Prepare the [Tomato Sauce]. Cut the tomato into 5 mm dices and combine with the other sauce ingredients.

Advice

Cut the Calories: Tip #1 [Make a fragrant sauce with fresh tomatoes and olive oil] Even a rice omelet made without oil can be satisfyingly rich and flavorful if you use a fragrant sauce made with fresh tomatoes and a dash of olive oil.

2

Cut the onion into 7-8 mm dices. Peel the lotus root and scrape the skin off the gobo burdock root. Cut both into 7-8 mm dices, soak in water for several minutes, and drain. Cut the mushrooms lengthwise in half.

3

Cut the chicken into 1.5 cm pieces, add to a bowl containing [A], and mix thoroughly. Add the vegetables and mix together.

4

Place the rice in a heat-resistant bowl, spread the chicken and vegetable mixture on top and lightly cover with plastic wrap. Microwave (660 W) for 5 minutes, remove and mix thoroughly. Divide into two equal portions and plate up.

Advice

Cut the Calories: Tip #2 [Use the microwave to make non-fried chicken rice] Pour tomato-flavored ingredients over the rice and microwave to make "fried" rice without oil. Use a generous amount of low-calorie root vegetables and mushrooms.

5

Beat the eggs. Add the milk to a frying pan, sprinkle with a pinch of pepper, and place over high heat. When it comes to a boil, add the eggs and scramble lightly.

Advice

Cut the Calories: Tip #3 [Milk is a great substitute for oil!] Boiled milk creates a non-stick coating that enables you to scramble eggs without butter or oil.

6

Place over the rice, cover with tomato sauce, and garnish with parsley.