This is almost too good to be true. A fresh and delicious 5-2 fast day meal option for under 100 calories. Egg Omelette and Nori Rolls. Based on the idea of sushi rolls. Without the rice. I’ve always marvelled at how long it takes to crunch through a bowl of well made salad on my fast days. These rolls are filled to bursting with fresh salad ingredients. Encased in a thin layer of egg omelette and a sheet of nori. A very quick and easy fast day idea that takes moments to prepare.
As always there are no hard and fast rules for the salad filling. Use whatever is in season, remembering that including avocado (which I love) has a relatively high energy value so use sparingly if you must. It did occur to me as I typed up this post that perhaps this recipe might be the perfect vehicle for experimenting with cauliflower “rice” as touched on in one of my previous posts Eat, Fast and Live Longer. A 5-2 Fast Day Recipe Idea Under 200 Calories. Cauliflower Couscous with Fresh Harissa, Roasted Capsicum and Sweet Potato. Now there’s an idea that needs further exploring. In the meantime I have promised my family that I will make regular sushi rolls sometime soon. A regular fixture on our dinner menu during the summer months.
Egg Omelette and Nori Rolls Filled With Fresh Salad
Makes 4 Rolls (91 Calories Per Roll)
For the Omelettes
1 tablespoon olive oil (120 calories)
1 tablespoon water
2 eggs, at room temperature (150 calories)
sea salt flakes and freshly ground pepper
For the Filling
2 large sheets sushi nori (toasted seaweed) (20 calories)
4 large leaves butter lettuce, washed (8 calories)
1 medium carrot, peeled and julienned (25 calories)
1 medium cucumber, sliced into long batons (24 calories)
1/2 small red capsicum, deseeded and julienned (16 calories)
picked leaves from one sprig of mint (1 calorie)
Prepare the Omelettes
CRACK the eggs into a bowl, add water and a generous pinch of sea salt. Whisk until well combined.
HEAT a teaspoon of oil in a 20cm non-stick frying pan over medium-high heat.
POUR a quarter of the egg mixture into pan and tilt until mixture covers base. As omelette begins to set, lift the edge with a spatula so uncooked egg runs underneath. Cook for 2 minutes or until omelette is set.
REMOVE from pan and keep warm on a large plate covered loosely with foil.
REPEAT three more times with remaining egg mixture, greasing the saucepan with a little more oil as required.
Assemble the Rolls
PLACE the omelettes in a single layer on a clean surface. Top each with half a nori sheet trimmed to size, a large butter lettuce leaf and a quarter of the carrot, capsicum, cucumber and mint.
USING a bamboo sushi mat roll each omelette up tightly. Cut the rolls in half to serve.