Diet Fried Rice Rolls with Chicken Breast and Tofu
Diet Fried Rice Rolls with Chicken Breast and Tofu
★Diet Lunchbox Idea★ Healthy & Delicious Diet Fried Rice Rolls Wrapped in Vegetables!
This dish features a flavorful fried rice made with reduced rice, packed with chicken breast, tofu, and assorted vegetables. It’s then rolled up with crisp vegetables for a light yet satisfying meal. Perfect for a diet-conscious meal, it significantly reduces carbohydrate intake. Feel free to customize with your favorite vegetable toppings!
Fried Rice Ingredients- 1/2 cup cooked rice (brown or konjac rice recommended)
- 1 can (drained) chicken breast
- 1/2 block tofu (water squeezed out)
- 5 cloves garlic, minced
- 1/2 medium onion, finely diced
- 1/2 stalk green onion, chopped
- 1/4 carrot, finely diced
- 1 tbsp oyster sauce
- 1 pinch salt
- A little black pepper
Vegetable Wraps- 1/2 carrot
- 1/4 daikon radish
- A little dried kelp (for wrapping)
Pickling Brine- 1 cup water
- 1 cup vinegar
- 2/3 cup sugar
- A little salt
- 1/2 carrot
- 1/4 daikon radish
- A little dried kelp (for wrapping)
Pickling Brine- 1 cup water
- 1 cup vinegar
- 2/3 cup sugar
- A little salt
Cooking Instructions
Step 1
Prepare the carrots for the wraps: Peel them and slice thinly into approximately 10cm long and 2cm wide strips. Using a mandoline slicer will ensure uniform thinness.
Step 2
Slice the daikon radish in the same manner as the carrots, into thin, long strips of similar dimensions.
Step 3
In a saucepan, combine 1 cup water, 1 cup vinegar, and 2/3 cup sugar. Heat the mixture until the sugar dissolves completely. Once dissolved, remove from heat. No stirring is necessary; the sugar will dissolve on its own.
Step 4
Place the sliced daikon and carrot into a bowl. Pour the hot pickling brine over the vegetables. This process will pickle them while maintaining their crisp texture. This same method can be used for making pickled sushi wraps or radish pickles for fried chicken. They will be ready to use in about 15 minutes, gaining a pleasant firmness.
Step 5
Blanch the tofu briefly in boiling water, then rinse under cold water. Pat it thoroughly dry with paper towels to remove excess moisture. This step is crucial to prevent the fried rice from becoming watery.
Step 6
Gently blanch the perilla leaves (minari) until the stems are tender but still slightly firm. Avoid overcooking, as they will become mushy.
Step 7
Heat a lightly oiled frying pan over medium heat. Add the minced garlic and chopped green onions, sautéing until fragrant. This step builds a flavorful base for the fried rice.
Step 8
Once the garlic and green onions are fragrant, add the diced carrots and onions, cooking until they become translucent. Then, add the drained chicken breast and squeezed tofu. Stir-fry everything together. Finally, add the cooked rice and continue to stir-fry until well combined.
Step 9
Season the fried rice with 1 tablespoon of oyster sauce. Adjust the seasoning with a pinch of salt and a dash of black pepper to taste.
Step 10
Take a slice of the pickled daikon radish. Place a portion of the fried rice onto it and roll it up tightly.
Step 11
To secure the roll, tie it gently with a blanched perilla leaf stem. If you don’t have perilla leaves, a chive or a thin strip of green onion can also be used.
Step 12
Repeat the rolling process using the pickled carrot slices in the same way you used the daikon radish.
Step 13
Rehydrate the dried kelp slightly in warm water, then cut it to the size of your rolls. Place the fried rice and roll it up. Kelp is naturally sticky and will hold its shape without needing to be tied.
Step 14
Serve the finished rolls with a dollop of ‘gangdoenjang’ (spicy soybean paste) for an extra kick of flavor. Other dipping sauces like ssamjang or chili sauce are also great options.
Step 15
Enjoy your healthy and delicious Diet Fried Rice Rolls!
Step 16
While I used carrot, daikon, and kelp for the wraps, feel free to substitute with thinly sliced cucumber or zucchini according to your preference. You can also customize the toppings on the fried rice itself for a personalized touch.
