Egg rolls are a beloved dish in many households, but they can be high in calories and unhealthy fats when deep-fried. Enter the Healthy Egg Roll in a Bowl—a delicious, low-carb, and nutrient-packed alternative that captures all the flavors of a traditional egg roll without the guilt. This recipe is quick, easy to prepare, and perfect for a weeknight dinner. Here’s a detailed guide on how to make this healthy and tasty dish, along with tips and variations to suit your preferences.
Ingredients
To make Healthy Egg Roll in a Bowl, you will need the following ingredients:
- 1 pound ground meat (chicken, beef, or turkey)
- 1 tablespoon olive oil
- 1 tablespoon minced garlic
- ½ sweet onion, chopped
- Black pepper (for seasoning the meat)
- 16 ounces coleslaw mix
- 4 ounces carrots, shredded
- 1 tablespoon rice vinegar
- 1 tablespoon sesame oil
- 2 ounces low-sodium soy sauce
- 1 teaspoon ground ginger
- 2 tablespoons sweet & sour sauce (or hoisin, teriyaki, or oyster sauce) *optional
Optional Toppings
- Green onions
- Sesame seeds
- Hot sauce
- Hard-boiled eggs
Instructions
Step 1: Prepare the Ingredients
Start by gathering all your ingredients and ensuring they are measured and ready to go. This will make the cooking process smoother and more efficient.
Step 2: Cook the Meat
Heat a large stovetop pan or skillet over medium heat and add the olive oil. Once the oil is hot, add the ground meat. Use a spatula to break up the meat into small pieces as it cooks. Season the meat with black pepper. Continue cooking until the meat is browned and fully cooked, which should take about 8-10 minutes.
Step 3: Add Aromatics
As the meat is browning, add the minced garlic and chopped onion to the pan. Sauté until the onion becomes soft and translucent, which should take about 5-7 minutes. The garlic and onion will infuse the meat with flavor, making the dish more aromatic and delicious.
Step 4: Combine Ingredients
Once the meat is browned and the onions are soft, reduce the heat to low. Add the coleslaw mix and shredded carrots to the pan. These vegetables will add crunch and nutrients to the dish, making it healthier and more satisfying.
Step 5: Add Seasonings and Sauces
Pour in the rice vinegar, sesame oil, and low-sodium soy sauce. Sprinkle the ground ginger over the mixture. If you are using sweet & sour sauce or any other optional sauces, add them now. Stir everything together until well combined. The sauces will coat the meat and vegetables, adding depth of flavor to the dish.
Step 6: Cook Until Tender
Let the mixture cook on low heat for 5-10 minutes, stirring occasionally, until the vegetables are tender but still slightly crisp. The key is to cook the vegetables to your desired level of tenderness without making them too soft.
Step 7: Serve and Garnish
Once the dish is cooked to your liking, remove it from the heat. Serve the egg roll mixture in bowls. Optionally, garnish with green onions, sesame seeds, hot sauce, or hard-boiled eggs for added flavor and texture.
Nutritional Information
Here’s the nutritional breakdown of the entire recipe when made with 93/7 lean meat and no added sauce:
- Calories: 974
- Fat: 38g
- Saturated Fat: 6g
- Sodium: 2650mg
- Carbs: 48g
- Fiber: 15g
- Sugar: 25g
- Protein: 110g
If the recipe is divided into two servings, each bowl will have approximately half of the above values, making it a balanced and protein-rich meal.
Tips and Variations
While the basic recipe for Healthy Egg Roll in a Bowl is delicious and nutritious, there are several ways to customize it to suit your taste and dietary preferences:
Tips
- Use Lean Meat: Opt for lean ground meat such as ground turkey or chicken to keep the dish lower in fat and calories.
- Adjust Seasonings: Taste the dish before serving and adjust the seasonings as needed. You can add more soy sauce, sesame oil, or vinegar to suit your taste preferences.
- Keep It Crunchy: To retain the crunchiness of the vegetables, avoid overcooking them. They should be tender but still slightly crisp.
- Meal Prep Friendly: This dish can be made ahead of time and stored in the refrigerator for up to three days. It reheats well, making it perfect for meal prep.
Variations
- Vegetarian Egg Roll in a Bowl: Replace the ground meat with a plant-based alternative or extra-firm tofu. You can also add more vegetables such as bell peppers, snap peas, or mushrooms.
- Spicy Egg Roll in a Bowl: Add a teaspoon of sriracha or your favorite hot sauce to the pan along with the soy sauce for a spicy kick.
- Low-Carb Version: For a lower-carb version, reduce the amount of carrots or omit them entirely. You can also add more green vegetables like spinach or kale.
- Gluten-Free Option: Ensure that all sauces used, especially soy sauce, are gluten-free. Tamari is a great gluten-free alternative to soy sauce.
- Flavor Boosters: Experiment with additional flavor boosters like fresh ginger, lime juice, or fish sauce for a unique twist.
The Benefits of a One-Pot Meal
One-pot meals like this Healthy Egg Roll in a Bowl offer several benefits. They are typically quick and easy to prepare, requiring minimal cleanup. This makes them perfect for busy weeknights or when you want to spend less time in the kitchen. Additionally, one-pot meals often allow for more even cooking and better flavor integration as all ingredients are cooked together.
Conclusion
Healthy Egg Roll in a Bowl is a versatile, delicious, and nutritious meal that captures the essence of traditional egg rolls without the unhealthy aspects of deep frying. With its combination of lean protein, fresh vegetables, and flavorful seasonings, it makes for a satisfying and well-rounded dish. By following this simple recipe and incorporating some of the tips and variations, you can create a meal that suits your dietary needs and taste preferences. So gather your ingredients, fire up your skillet, and enjoy a delicious and healthy meal that’s sure to become a staple in your household.
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Healthy Egg Roll in a Bowl: A Nutritious Twist on a Classic Favorite
- Total Time: 25 minutes
- Yield: 4 servings 1x
Description
Healthy Egg Roll in a Bowl is a delicious and nutritious deconstructed version of the classic egg roll. This dish is packed with lean protein, vegetables, and flavorful seasonings, making it a quick and easy weeknight meal that is low in carbs and high in flavor.
Ingredients
Ingredients
1 Pound Ground Meat – Chicken, Beef, Turkey
1 Tablespoon Olive Oil
1 Tablespoon Minced Garlic
½ Sweet Onion – Chopped
Black Pepper – For seasoning your meat
16 Ounces Coleslaw Mix
4 Ounces Carrots – Shredded
1 Tablespoon Rice Vinegar
1 Tablespoon Sesame Oil
2 Ounces Soy Sauce – Low Sodium
1 Teaspoon Ground Ginger
2 Tablespoons Sweet & Sour Sauce – or Hoisin, Teriyaki, Oyster Sauce *Optional
Instructions
Turn your burner on medium heat and add your Olive Oil into a large stovetop pan or skillet
Put your Ground Meat into your pan or skillet and brown it while doing your best to break it up as small as you can
As it’s browning add in your Garlic, Onion, and Pepper
Once browned, turn your burner down to low heat
Add in the rest of your ingredients
Mix everything around and let it cook for 5-10 minutes or until it’s as tender as you want it to be
Optionally add in some Green Onion, Sesame Seeds, Hot Sauce, or Hard Boiled Eggs!
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Stir-Fry
- Cuisine: Asian
Nutrition
- Calories: 250
- Sugar: 6g
- Fat: 12g
- Saturated Fat: 2g
- Carbohydrates: 12g
- Fiber: 4g
- Protein: 25g
- Cholesterol: 70mg