Add a layer of protein to any meal with this simplified version of the Japanese-style egg roll, Tamagoyaki.
Serving size: 2 rolls (100 grams)
Prep time: 10 minutes
Cooking time: 13 to 16 minutes
- ¼ cup shredded carrots, tightly packed
- 1 cocktail tomato
- 6 large eggs
- ¼ cup (60 milliliters) reduced-fat milk
- ¼ teaspoon coarse ground black pepper
- ½ teaspoon dried oregano
- 2 tablespoons scallions, thinly sliced
- 1 tablespoon green olives, minced
- 1½ sheets nori (edible seaweed)
- Preheat oven to 350°F (177°C) and line a quarter sheet pan with parchment paper, allowing a few inches to overhang all sides.
- Mince shredded carrots and dice tomato, retaining all seeds and juices, and set aside. In a large bowl, beat eggs with a whisk until blended. Add milk, pepper, oregano, scallions, olives, carrots and tomato and whisk until combined. Pour egg mixture onto lined sheet pan and use a spoon to guide it into each corner. Layer nori sheets on top of the egg mixture. Carefully transfer the pan to the oven and bake for 13 to 16 minutes, until eggs are set.
- Remove from oven and slide parchment paper out onto a kitchen towel. Start from one of the longer sides and slowly roll the omelet away from the parchment and into a log shape. Use the parchment paper and towel to guide and protect your hands from the hot omelet. Arrange the seam side down and cool for 3 to 5 minutes. Use a serrated knife to cut into 1½-inch pieces.
Cooking note: Nori may move during baking. To ensure all pieces of the roll have this layer, adjust nori sheets throughout baking as needed.
Nutrition per serving:
CALORIES 113; TOTAL FAT 7g; SAT. FAT 2g; CHOL. 247mg; SODIUM 142mg; CARB. 3g; FIBER 1g; SUGARS 2g; PROTEIN 9g; POTASSIUM 202mg; PHOSPHORUS N/A
Note: Nutrition information for phosphorus in nori sheets not available.
Ariella Nelson, MS, RD, CDN, is a New York City-based dietitian. Read her blog, Perspective Portions, where she shares a healthy approach to keeping kosher. And, connect with her on Twitter, Facebook and Instagram.
Originally published at foodandnutrition.org