Egg Roll In a Bowl

Today I'm showing you how to make one of my absolute favorite high-protein dinner recipes. This is a healthy egg roll in a bowl made with ground chicken and coleslaw mix. So it's a quick delicious one pan recipe that comes together faster and tastes way better than anything you would order from takeout. Now there's not a lot of prep involved with this recipe which is exactly what makes it so perfect for a busy weeknight. All I do in advance is I'll take one onion and I cut it into quarter moons. Now you only need half of the onion. So I just peel off the skin, cut the half in half, and then come across the top and you've got these nice thin quarter moons. Then I'm also going to roughly chop three cloves of garlic. So nice fat cloves of garlic. You just want to peel off the outer layer of skin. Easiest way to do this is just to take your knife over the top and give it a good tap, little smash, and then that skin peels right off. And then give them a rough chop. You're also going to need one and a half tablespoons of grated ginger. Now personally ever since I discovered this grated ginger in a jar I have never bought fresh ginger since because this is actually really good and it's so convenient. So I just leave this little jar in my fridge and when I need ginger it's so easy. It is so convenient. Huge time saver. And then another shortcut we're going to use to keep this recipe really quick and simple. Instead of cutting up cabbage and carrots I just buy a bag of coleslaw mix like I have here. So this is a 14 ounce bag of coleslaw mix and it's basically just shredded green cabbage, purple cabbage, and then some carrots. So if I were going to cut all of that up definitely it's going to take a little more time buying it in the bag. Big shortcut. And then the last thing I like to prep in advance is I just rough chop some green scallions which are ultimately just mild onions. Now I remember back in the day people would always say you can only use the white part of the scallion but in my humble opinion as long as it's nice and fresh and crunchy you can cut as high as the scallion goes both the white and green, the pale green and the dark green, as long as it's fresh and it has a nice texture. So I usually use almost the entire scallion. So I cut them up give them a rough chop and they're ready to go. Other than that you're just going to need one pound of ground chicken. This could also be ground turkey and then a handful of ingredients to make a sauce or actually two sauces which I'm going to show you in just a bit. Okay here at the stove I've got a nice big non-stick skillet. I'm going to heat it over a medium heat and to that I'm adding just a half a tablespoon of toasted sesame oil which if you've never tried it before it is has the most like nutty delicious flavor and a little goes a long way. And I'm going to just say if you are somebody working on any type of health weight or fitness goal cutting back on cooking oils is what I would call low-hanging fruit. It is one of the easiest ways to lighten up the dishes that you are making in the kitchen and you really won't miss it. A little goes a long way especially when you're working with something like sesame oil. Once my oil is heated through which happens pretty quickly I'm going to add the onions to the pan along with a pinch of salt. That salt is going to help to pull the water out of the onion so it's going to saute and they're going to become nice and tender and translucent. The goal is not to have the onions brown so if you notice that the onions are browning just turn your heat down a little bit okay. We just want to soften them and you're going to know that they're ready because the color is going to change from opaque to translucent which you can see here. That's how I know I'm ready for my garlic and for the ginger. I'm going to loosely give that a stir in the pan. This is only going to saute for about 30 to 60 seconds. Once it's fragrant then you're ready to add in the ground chicken. I have one pound of ground chicken. This is a really lean meat. It's super high in protein. You could also sub in ground turkey. Either of these would work well and if you're somebody who's working to build higher protein meals ingredients like this will help you get there very quickly. I'm going to season that with a little bit of salt, a little bit of black pepper and then we're just going to break this down into crumbles. Can somebody please remind me what we used to break our meat down with? How did we do this before this meat chopping kitchen tool came to be? I genuinely do not remember. I have to tell you this is one of the very few kitchen gadgets that I actually like use and would recommend. I've got it broken down and another little tip whenever you're working with lean ground meat I love to add some water. You could also do broth into the pan while the meat is browning because what happens is because the meat is so lean it can be a little bit on the drier side but if you add some liquid to the pan while it's cooking the meat actually absorbs it while it's cooking and it ends up being a lot more tender and a lot juicier. Now to season the entire pan you just make this like crazy simple sauce and you do it right while your chicken is cooking. So this all happens very quickly. So grab a little bowl or like I like to use a spouted cup and the base of this is going to be a quarter cup of low sodium soy sauce. So we'll get that in there. This is going to add that Asian flair little umami flavor base. Okay so that's number one. Then next up to the party we're going to add a tablespoon of rice wine vinegar. Rice wine vinegar is a little bit sweeter than regular vinegar. In you go. Then I'm going to use a half a tablespoon so the other half of the toasted sesame oil. So we did a half to saute the onion and we're doing another half to flavor this sauce that's going to go over everything. Again sesame oil brings so much to the party. It really has such big flavor and a little bit goes a long way. And then you need some sriracha so a little spicy sauce and you can do one two three tablespoons really depending on how spicy you like it. I like it a little bit on the spicier side. So once you have everything in there you're just going to whisk it together. It smells really good and this is going to add so much flavor to to the pan. Okay so let's go check on our chicken and then we're going to bring this all together. Okay so you can see that the meat is turning from pink to opaque. That's how we know that it's cooking through. I just like to break it down a little bit more till it's nice little crumbles and then once it's totally cooked through we're ready for the rest of the ingredients. So I'm going to toss in that bag of coleslaw mix. Again ultimately this is just shredded cabbage and carrots. Get that into the pan. I also add half of those fresh scallions. I like to save the other half to sprinkle over the top once the dish is done. And then we're going to take this soy sauce combination mixture that we just made and I'm going to drizzle that right over the top. Now from here I like to use tongs and it just mix everything together. You want to make sure that all of the chicken and all the veggies are well combined and have a nice light coating of the sauce. And then I just let it cook like simmer away like this for like 5, 8, 10 minutes most. Personally I like to leave the veggies a little bit like al dente. I don't like them to get super super soft so usually what I'm looking for is for those veggies to turn like a beautiful bright vibrant color. That usually means that the raw edge is off the vegetables but they're not super soft and mushy. Which by the way if you like soft mushy vegetables that's also totally fine. You just want to let it cook for a few extra minutes. Now while that cools down I'm also going to show you this little sauce I love to make to top it with. It takes literally one minute. So I just take about a half a cup of greek yogurt and then I add in two tablespoons of sriracha. The balance of the yogurt and sriracha makes for a sauce that has a little bit of heat but it's also like cool and creamy. And then the juice from one juicy lime or if your lime is not super juicy you might need the whole lime. Just get that all into the bowl whisk it together and now you need to decide how you want to serve your egg roll in a bowl. If you want to go really light and you want to up the veggies even more you could use cauliflower rice as the base. If you want something a little more substantial you could do a jasmine rice or a basmati rice or you could do what I love to do and that's a combination of the two. So I love mixing rice with cauliflower rice and then I have it in my fridge as a head start ingredient and I'll layer that into my bowl as the base and then I just spoon the egg roll in a bowl right over the top. You can finish it with a few scallions. I usually serve the sauce on the side and I'm telling you my whole family loves this meal. They beg me to make this one and it's such a fantastic example of a meal that you can make for your family while still staying aligned with your health weight and or fitness goals and you don't need to feel like you're a short order chef. Now I will also say this meal happens to be fantastic for meal prep as well and oftentimes I will do that as well. I'll just create individual servings and leave them in the fridge just like this so we can grab and go throughout the week. This one is so good. The flavors are so bright and vibrant. It's like a little party in your mouth and I find that it's really like a substantial dish even though it's a very light dish. So if you're looking for meals that are protein and veggie forward this one is definitely for you and if you're looking for more easy, healthy, delicious, high protein recipe ideas then you are definitely going to want to check this video out next. Cheers!