Healthy and Light White Rolls & Salad
Healthy and Light White Rolls & Salad
Nutritious and Delicious White Rolls & Salad Recipe (300 Calories)
Enjoy these white rolls and salad that are not greasy, but rather light and delicious. Featuring crispy pan-fried potato fritters, low-calorie chicken breast sausage, savory pan-braised tofu seasoned with soy sauce, and a soft boiled egg. Topped with a refreshing yogurt-mayo sauce, this dish makes for a satisfying meal that will leave you feeling full and content.
Ingredients (Serves 1-2)- 2 medium potatoes
- 1/2 block firm tofu (for stew or pan-frying)
- 2 chicken breast sausages (any type)
- 1 hard-boiled egg
- 2 Tbsp pancake mix (or all-purpose flour)
- Pinch of salt
Refreshing Yogurt Mayo Sauce- 2 Tbsp plain yogurt (sweetened)
- 1 Tbsp mayonnaise
- 1/4 small onion, finely minced (or onion juice)
- 1 Tbsp oligosaccharide or honey
- Pinch of salt (optional)
- 1 Tbsp lemon juice (optional)
Savory Soy Braised Tofu Sauce- 1 Tbsp soy sauce
- 1/2 Tbsp sugar
- 3 Tbsp water
- 2 Tbsp plain yogurt (sweetened)
- 1 Tbsp mayonnaise
- 1/4 small onion, finely minced (or onion juice)
- 1 Tbsp oligosaccharide or honey
- Pinch of salt (optional)
- 1 Tbsp lemon juice (optional)
Savory Soy Braised Tofu Sauce- 1 Tbsp soy sauce
- 1/2 Tbsp sugar
- 3 Tbsp water
Cooking Instructions
Step 1
First, gather all the ingredients for your dish. You can use either stew-style or pan-fry style firm tofu. The type of chicken sausage doesn’t matter. If you don’t have pancake mix, all-purpose flour can be used as a substitute.
Step 2
Prepare each ingredient for cooking. Gently rinse the tofu under running water and slice it into 1cm thick pieces, aiming for a total of 6 pieces. Peel the potatoes and cut them into very thin matchsticks; they should be flexible enough to bend easily. Slice the hard-boiled egg into 0.5cm thick rounds. For the chicken sausage, briefly blanch it in boiling water to remove any impurities, then slice it into 0.5cm thick pieces.
Step 3
To make the potato fritters, rinse the julienned potatoes under running water to wash off excess starch. After draining, combine them with the pancake mix and a pinch of salt, then mix well.
Step 4
Ensure the batter coats the potato matchsticks evenly, mixing until no dry powder is visible.
Step 5
Heat a generous amount of oil in a pan. Spread the potato mixture thinly to form fritters. Making them thin will result in a crispier texture.
Step 6
Once one side of the fritter is golden brown, flip it over and cook the other side until crispy. If the batter separates and the shape becomes messy, you can add a little more batter to help reshape it. A good ratio for the batter is 1 part pancake mix to 2 parts water.
Step 7
Transfer the well-cooked potato fritters to a plate and let them cool slightly.
Step 8
Now, let’s fry the tofu. Heat a good amount of oil in a pan. Since the tofu isn’t coated in flour, using plenty of oil is key to achieving a crispy exterior.
Step 9
Fry the tofu pieces until all sides are golden brown and crispy. Place the fried tofu on paper towels to absorb any excess oil.
Step 10
It’s time to braise the fried tofu in soy sauce. In a pot, combine 1 Tbsp soy sauce, 1/2 Tbsp sugar, and 3 Tbsp water. Bring to a simmer, being careful not to burn the sauce, and add the fried tofu.
Step 11
Braise the tofu, coating it evenly in the soy sauce mixture. Stir occasionally to ensure the sauce penetrates the tofu well.
Step 12
Let’s prepare the refreshing yogurt mayo sauce. In a bowl, combine the plain yogurt, mayonnaise, minced onion, oligosaccharide (or honey), and a pinch of salt. Mix everything together thoroughly. You can also use pureed onion in place of minced onion.
Step 13
If you’d like an extra touch of freshness, feel free to add 1 Tbsp of lemon juice.
Step 14
Now, let’s assemble the rolls. Lay the cooled potato fritter flat on a cutting board.
Step 15
Arrange the soy-braised tofu, chicken breast sausage, and sliced hard-boiled egg attractively over the potato fritter.
Step 16
Finally, drizzle a bit of the prepared yogurt mayo sauce over the fillings.
Step 17
Carefully roll up the potato fritter, enclosing the fillings so they don’t spill out. Wrap the roll tightly in plastic wrap to help it hold its shape. Let it chill in the refrigerator for about 30 minutes to an hour to set.
Step 18
Once the roll has set, remove the plastic wrap. Slice it into your desired serving size. Drizzle with a little more yogurt mayo sauce before serving to complete your delicious White Rolls & Salad!
