Vegetable omurice (Japanese omelette rice)
15 min · 24 g protein · 371 cals / serving
Japan's favourite diner dish for kids and grown-ups: sweet-savoury ketchup fried rice packed with mushrooms, peas, carrots and corn, tucked under a soft omelette and finished with a zigzag of ketchup. A rice pouch, cauliflower rice, frozen vegetables and two pans make four plates in 15 minutes.
Ingredients
- 1 tbsp canola oil, divided
- 9 oz mushrooms, a pack of pre-sliced mushrooms, or sliced
- 1 small onion, finely chopped
- 2 2/3 cups mixed vegetables, frozen peas, carrots and corn
- 1 (12 oz) bag cauliflower rice, frozen
- 1 (8.8 oz) pouch white rice, cooked white rice, or 1 1/4 cups leftover rice
- 6 tbsp reduced sodium ketchup, divided
- 2 tsp reduced sodium soy sauce
- 5 large eggs
- 1 1/4 cups egg white, liquid egg whites, or the whites of 9 eggs
- 1/4 tsp salt
Steps
- Heat 2 teaspoons of the oil in a large non-stick skillet over high heat and fry the mushrooms and onion 3 minutes until browned. Meanwhile microwave the frozen vegetables and cauliflower rice together in a covered bowl for 4 minutes and tip off any water.
- Add the hot vegetables and the rice to the pan, breaking up any clumps, and stir-fry 1 minute. Stir in 4 tablespoons of the ketchup and the soy sauce until every grain is coloured. Shape the rice into four ovals on warm plates.
- Wipe the pan and set a second non-stick pan beside it over medium-high heat. Beat the eggs, egg whites and salt together. Add a little of the remaining oil to each pan, pour a quarter of the eggs into each and swirl into a thin round. Cook 45–60 seconds, stirring gently at first, and take them off the heat while the tops are still glossy and soft, or they turn rubbery.
- Slide each omelette over a mound of rice and tuck the edges under with a spatula. Make the last two the same way, then finish each plate with a zigzag of the rest of the ketchup. Eat straight away.
Good to know
Is it good for children?
It is a classic children's dish in Japan: mild, sweet from the ketchup, and the vegetables are hidden in the rice. Grown-ups can add a little hot sauce at the table.
Only whole eggs?
Use 10 whole eggs and no whites for the classic yellow omelettes, at about 56 instead of 65.
Can I use all rice?
Yes, two pouches of rice and no cauliflower rice is the classic, at about 55 instead of 65.
Per
- Calories
- 80
- Protein
- (26%)
- 5 g
- Fat
- (27%)
- 2 g
- Carbohydrates
- (46%)
- 10 g
- of which sugar
- 3 g
- Fiber
- 2 g
- Sodium
- 201 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1486 kcal goes into the pot and 2017 g of ingredients comes out as about 1865 g of food: 80 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.