Chef Jack Ovens- Egg Roll Bowl Meal Prep | Low Cal, Low Carb. #foodtalk #eggrollbowls #mealprep #lowcarb #lowcarlorie #healthyeating
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Chef Jack Ovens- Egg Roll Bowl Meal Prep | Low Cal, Low Carb. #foodtalk #eggrollbowls #mealprep #lowcarb #lowcarlorie #healthyeating
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Part 1/5:
Egg Roll Bowls: A Simple and Flavorful Dish Minus the Egg
The term "Egg Roll Bowl" might mislead some into thinking eggs are a primary ingredient. However, this dish is devoid of any egg, focusing instead on a colorful medley of vegetables and a choice of protein. It offers a nutritious and satisfying meal that's perfect for meal prepping, with each portion containing around 384 calories.
Preparing the Ingredients
To start, gather your ingredients. The main elements include
Cabbage: You will need 350 grams (12.3 oz) each of red and white cabbage—Bok choy or Chinese cabbage works as an alternative.
Carrots: Three medium to large carrots, which can be grated using a box grater for ease.
Part 2/5:
Garlic & Ginger: Six cloves of garlic and 15 grams (0.3 oz) of peeled ginger, both processed into a fine paste.
Spring Onions (Scallions): Four spring onions, sliced thinly.
Optional Edamame: If you have frozen edamame beans on hand, around 100 grams (0.2 lbs) adds a delightful crunch.
Employ clean hands to mix all these components in a bowl. It’s essential to ensure every ingredient is evenly combined to enhance the flavors.
Crafting the Sesame Soy Sauce
Next, prepare a flavor-packed sauce. In a separate bowl, mix together:
Low-Sodium Soy Sauce: Half a cup (125 mL).
Apple Cider Vinegar: 2.5 tablespoons (50 mL).
Sesame Oil: 2 teaspoons (10 mL).
Mirin: 1 tablespoon (20 mL), optional.
Part 3/5:
Add a dash of ground white pepper for an extra kick. Whisk these ingredients until blended.
Cooking the Protein and Vegetables
With your ingredients prepped, heat a high-rimmed pan or pot over high heat. Use spray oil to reduce calories compared to regular oil—approximately 100 calories less. The cooking process involves:
Adding 750 grams (1.6 lbs) of ground meat (beef, chicken, turkey, or pork) with around 5% fat content. Season lightly with salt and generously with ground white pepper.
Brown the meat on one side for three minutes until golden, then flip and repeat.
Break apart the meat after it's no longer pink, cooking for another two to three minutes.
Add in the garlic and ginger paste, stirring for one minute until fragrant.
Part 4/5:
Introduce your mixed vegetables (and optional edamame) to the pan. Allow them to soften for four to six minutes while maintaining their crunch.
Pour in your sesame soy sauce, mixing thoroughly. Cook for one additional minute to ensure the sauce coats all ingredients evenly.
Check for seasoning one last time, adjusting with salt and pepper, before removing from heat.
Serving and Storing
To serve, consider weighing your total dish and dividing it into five portions. Although the presenter used four containers this time, the method accommodates diverse serving options. Garnish with sesame seeds and reserved spring onions for an added touch.
Part 5/5:
Cool the portions for 15 to 20 minutes before sealing. The egg roll bowls can be refrigerated for up to four days or frozen for up to four months. If you’re concerned about freezing the food, rest assured that it can be reheated effectively—just add a bit of stock while doing so.
Conclusion
This Egg Roll Bowl is a delightful medley of tastes and textures—with garlic and ginger shining through and a satisfying crunch from the fresh vegetables. The simplicity of the dish means it is highly customizable; substitute the proteins, throw in more veggies, or even replace meat with tofu for a vegetarian twist.
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