Low Fat Omurice

Give a flavorful twist to your weeknight dinners with this Low Fat Omurice recipe—a healthier take on the classic Japanese comfort food! This dish combines fluffy egg whites, packed with protein, with a savory filling of brown rice, finely diced chicken breast, and vibrant veggies like carrots and peas, all cooked to perfection in a tangy low-sodium soy sauce and ketchup glaze. By swapping whole eggs with egg whites and using olive oil spray, this version keeps things light while staying indulgent with a touch of parmesan cheese. Perfect for busy nights, this low-fat recipe is ready in just 30 minutes and serves up beautifully with a garnish of fresh chives. Serve your low-fat omurice piping hot and enjoy a satisfying, wholesome meal that doesn’t sacrifice flavor!

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 2

Ingredients

• 1 spritz olive oil spray
• 0.5 medium, finely chopped onion
• 0.5 medium, finely diced carrot
• 0.5 cup green peas
• 100 grams, finely diced skinless chicken breast
• 1 tablespoon low-sodium soy sauce
• 3 tablespoons tomato ketchup
• 1 cup, cooked brown rice
• 3 whole egg whites
• 1 tablespoon, grated parmesan cheese
• 0.5 teaspoon salt
• 0.25 teaspoon ground black pepper
• 1 tablespoon, chopped (optional for garnish) chives

Directions

Step 1

Spritz a non-stick pan with olive oil spray and heat over medium flame.

Step 2

Add the finely chopped onion and carrot to the pan. Sauté for about 3 minutes until the onion becomes translucent.

Step 3

Add the finely diced skinless chicken breast to the vegetables. Cook for 5-6 minutes until the chicken begins to brown and is cooked through.

Step 4

Stir in the green peas, low-sodium soy sauce, and 2 tablespoons of tomato ketchup. Cook for another 2 minutes, combining well with the other ingredients.

Step 5

Add the cooked brown rice to the pan, mixing with the chicken and vegetables. Season with salt and ground black pepper.

Step 6

In a small bowl, beat the egg whites with the remaining tablespoon of tomato ketchup and grated parmesan cheese.

Step 7

Spritz a separate non-stick pan lightly with olive oil spray and heat over medium-low flame.

Step 8

Pour the beaten egg whites into the pan, spreading them evenly. Let them cook undisturbed for about 2-3 minutes until the eggs have set, but are still moist on top.

Step 9

Place half of the chicken rice mixture onto one side of the cooked egg whites. Using a spatula, carefully fold the other side over, creating a half-moon shape.

Step 10

Gently slide the omelette onto a serving plate and repeat for the second serving.

Step 11

Optionally, garnish with chopped chives for a fresh finish, and serve immediately.

Nutrition Facts

Serving size	(654.8g)

Amount per serving	% Daily Value*
Calories	633.1

Total Fat 7.5g	0%
Saturated Fat 2.4g	0%
Polyunsaturated Fat 0.1g
Cholesterol 86.6mg	0%
Sodium 2463.4mg	0%
Total Carbohydrate 85.6g	0%
Dietary Fiber 9.9g	0%
Total Sugars 22.3g
Protein 55.2g	0%

Vitamin D 0IU	0%
Calcium 129.8mg	0%
Iron 3.5mg	0%
Potassium 636.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 10.7%

Protein: 35.0%

Carbs: 54.3%