Healthy and Easy: Egg Roll in a Bowl with Chicken

Egg roll in a bowl with chicken is a delightful twist on the traditional egg roll. It combines all the flavors of an egg roll without the fuss of wrapping and frying. This dish is a healthier and quicker option, making it perfect for a busy weeknight dinner or a meal prep option. Packed with vegetables, lean protein, and a savory sauce, it’s a nutritious and delicious choice that will satisfy your cravings.

Ingredients

Ground Chicken: Lean and protein-rich, ground chicken is a healthier alternative to other meats. It absorbs flavors well, making it ideal for this dish.

Cabbage: Cabbage adds a crunchy texture and is full of vitamins K and C. It’s low in calories and high in fiber, making it a nutritious choice.

Carrots: Carrots bring a slight sweetness and vibrant color to the dish. They are rich in beta-carotene, which converts to vitamin A in the body.

Onion: Onions provide a depth of flavor with their natural sweetness and slight pungency. They also offer various health benefits, including antioxidants.

Garlic: Garlic adds a robust flavor and is known for its health benefits, including anti-inflammatory properties.

Ginger: Fresh ginger gives a zesty, slightly spicy flavor that complements the other ingredients. It’s also good for digestion and has anti-inflammatory effects.

Soy Sauce: Soy sauce adds a savory umami flavor. Opt for low-sodium soy sauce to keep the dish healthier.

Sesame Oil: Sesame oil provides a nutty flavor that enhances the overall taste of the dish. A little goes a long way due to its strong aroma.

Green Onions: Green onions add a fresh, mild onion flavor and a pop of color. They are often used as a garnish.

Sriracha: Sriracha adds a kick of heat. It’s optional but great for those who like a bit of spice in their food.

Rice Vinegar: Rice vinegar adds a slight tanginess that balances the savory and sweet flavors in the dish.

Salt and Pepper: Basic seasonings that enhance the flavors of all the ingredients.

Recipe

Step 1: Prepare the Ingredients

Start by gathering all your ingredients. Chop the cabbage into thin strips, grate the carrots, finely chop the onion, mince the garlic, and grate or mince the ginger. Having everything prepped will make the cooking process smoother and faster.

Step 2: Cook the Ground Chicken

In a large skillet or wok, heat a tablespoon of sesame oil over medium-high heat. Add the ground chicken and cook, breaking it up with a spoon, until it’s no longer pink. This should take about 5-7 minutes. Season with a pinch of salt and pepper to taste.

Step 3: Add the Aromatics

Once the chicken is cooked, add the chopped onion, minced garlic, and grated ginger to the skillet. Cook for another 2-3 minutes until the onion becomes translucent and the garlic and ginger are fragrant.

Step 4: Incorporate the Vegetables

Add the shredded cabbage and grated carrots to the skillet. Stir everything together, ensuring the vegetables are evenly distributed. Cook for about 5-7 minutes, or until the cabbage starts to soften but still has a bit of crunch.

Step 5: Add the Sauces and Seasonings

Pour in the soy sauce, rice vinegar, and a teaspoon of sriracha (if using). Stir well to coat all the ingredients with the sauce. Taste and adjust the seasoning with more soy sauce or sriracha if needed.

Step 6: Simmer and Combine

Reduce the heat to medium-low and let the mixture simmer for another 5 minutes. This allows the flavors to meld together. Stir occasionally to prevent anything from sticking to the bottom of the skillet.

Step 7: Garnish and Serve

Once everything is cooked and well combined, turn off the heat. Sprinkle chopped green onions over the top for a fresh touch. You can also add a drizzle of sesame oil for extra flavor.

Step 8: Enjoy

Serve your egg roll in a bowl with chicken hot, either on its own or over a bed of rice or noodles if you prefer. It’s also delicious as leftovers, making it a great meal prep option.

Health Benefits

Egg roll in a bowl with chicken is not only delicious but also packed with numerous health benefits:

• Lean Protein: Ground chicken is a great source of lean protein, which is essential for muscle building and repair. It also helps keep you full and satisfied for longer.
• Rich in Fiber: Cabbage and carrots add a significant amount of dietary fiber, which aids in digestion and helps maintain a healthy gut.
• Low in Calories: This dish is low in calories but high in nutrients, making it a great choice for those looking to maintain or lose weight.
• High in Vitamins and Minerals: The vegetables and aromatics used in this dish provide a wealth of vitamins and minerals. Cabbage and carrots are rich in vitamins A, C, and K, while garlic and ginger offer powerful antioxidants and anti-inflammatory properties.
• Healthy Fats: Sesame oil provides healthy fats that are beneficial for heart health and help in the absorption of fat-soluble vitamins.
• Balanced Nutrition: The combination of protein, fiber, and healthy fats ensures a well-balanced meal that supports overall health and well-being.

Tips and Variations

• Vegetarian Option: Swap the ground chicken with tofu or a plant-based meat substitute for a vegetarian version.
• Extra Crunch: Add water chestnuts or bean sprouts for extra crunch.
• Low-Carb: Serve the dish as is for a low-carb meal, or use cauliflower rice instead of regular rice.
• Spice Level: Adjust the amount of sriracha to your preferred spice level, or add some red pepper flakes for an extra kick.
• Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop.

Egg roll in a bowl with chicken is a versatile and easy dish that’s perfect for any occasion. With its flavorful combination of ingredients and simple preparation, it’s sure to become a favorite in your meal rotation. Enjoy the delightful taste of egg rolls without the extra calories and effort!