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.
Photographed by HITOSHI MATSUSHIMA
Rice & Noodles
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)
- 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 eggsNote
Use pasteurized eggs if you have any concerns about consuming raw eggs.
- 4 tbsp milk
- 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
Prepare the [Tomato Sauce]. Cut the tomato into 5 mm dices and combine with the other sauce ingredients.
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.
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.
Cut the chicken into 1.5 cm pieces, add to a bowl containing [A], and mix thoroughly. Add the vegetables and mix together.
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.
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.
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.
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.
Place over the rice, cover with tomato sauce, and garnish with parsley.