Chinese · lunch, dinner
High-Protein Egg Roll in a Bowl with Beef Mince
Video by Chef Jack Ovens on YouTube · Open on YouTube
- Gluten-free with a swap: Use tamari instead of soy sauce, and check the mirin, to keep it gluten-free
- Dairy-free
- Nut-free
Contains: Gluten, Sesame, Soy. Check labels on stock, sauces and spice mixes.
All the filling of an egg roll without the fried wrapper: about 37 g protein and 15 g net carbs a bowl, with cabbage, carrot and edamame adding fibre and vitamin C.
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Ingredients 16
Method
Tap a time to watch that step in the video.
- Separate the cabbage leaves and slice both cabbages into thin ribbons. 0:38
- Grate the carrots on the coarse side of a box grater, grate the garlic and ginger to a paste, and slice the spring onions. Toss the cabbages, carrot, spring onion and edamame together in a big bowl. 1:03
- Whisk the soy sauce, apple cider vinegar, sesame oil and mirin, with a little white pepper if you like. 2:15
- Heat a large high-sided pan over high heat, spray with oil and add the mince in one layer. Season lightly with salt and white pepper and sear about 3 minutes a side before breaking it up; cook until no longer pink. 2:46
- Stir in the garlic and ginger paste for 1 minute until fragrant, then add all the vegetables. Let them sit a minute, then toss and cook 4–6 minutes until softened but still crunchy. 3:39
- Pour in the sauce and toss over high heat for 1 minute. Check the seasoning, divide into 5 portions and top with sesame seeds and spring onion greens. 4:20
Tip. Keeps 3–4 days in the fridge or 4 months frozen; add a splash of stock when reheating. Use chicken, turkey or pork mince, or tofu for a vegetarian version.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 5
Where the energy comes from one serve
- Net carbs 16%
- Protein 40%
- Fat 44%
Low carb: under 26% of the energy is from carbs.
One serve has about 55% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High122%
2.9 µg a serve, mostly from lean beef mince (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin K High99%
119 µg a serve, mostly from white cabbage (45%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin C High81%
73 mg a serve, mostly from red cabbage (55%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Zinc High75%
8.3 mg a serve, mostly from lean beef mince (85%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B6 High52%
0.9 mg a serve, mostly from lean beef mince (51%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin A High48%
428 µg a serve, mostly from carrots (88%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Selenium High47%
26 µg a serve, mostly from lean beef mince (90%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Folate High37%
146 µg a serve, mostly from frozen shelled edamame (43%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Iron High31%
5.5 mg a serve, mostly from lean beef mince (53%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium High23%
96 mg a serve, mostly from lean beef mince (25%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium High22%
1050 mg a serve, mostly from lean beef mince (34%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Omega-3 Source13%
0.2 g a serve, mostly from spray oil (39%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Calcium Source12%
162 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
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Vitamin E8%
1.2 mg a serve. An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin D1%
0.2 µg a serve, mostly from lean beef mince (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Chef Jack Ovens; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.