Heart-Healthy Tamago Sushi

Delight your taste buds with this **Heart-Healthy Tamago Sushi**, a lighter twist on the traditional Japanese favorite. This recipe swaps whole eggs for fluffy, protein-rich egg whites paired with a hint of low-sodium soy sauce and natural sweeteners like honey or agave syrup to create the perfect tamagoyaki (Japanese rolled omelette). Served atop perfectly seasoned sushi rice and secured with a strip of nutrient-dense nori, this dish offers a balance of flavor and heart-smart ingredients. Optional garnishes like creamy avocado slices or vibrant cooked spinach add a pop of color and extra health benefits. Quick to prepare in just 25 minutes, this tamago sushi is ideal for a wholesome snack, appetizer, or elegant meal. Healthy, flavorful, and low in sodium, it’s sushi reimagined for mindful eating!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 2

Ingredients

• 6 large Egg whites
• 1 teaspoon Low-sodium soy sauce
• 1 teaspoon Honey or agave syrup
• 0 Olive oil spray
• 1 cup Sushi rice
• 1.25 cups Water
• 2 tablespoons Rice vinegar
• 1 teaspoon Sugar substitute (e.g., stevia or erythritol)
• 1 sheet Nori (seaweed sheets)
• 0.25 cup Cooked spinach or avocado slices (optional, for garnish)

Directions

Step 1

Rinse 1 cup of sushi rice under cold water until the water runs clear, then combine with 1.25 cups of water in a rice cooker or a pot. Cook the rice according to rice cooker or package instructions.

Step 2

Once the rice is cooked, gently mix in 2 tablespoons of rice vinegar and 1 teaspoon of sugar substitute. Let it cool to room temperature.

Step 3

In a medium mixing bowl, whisk together 6 large egg whites, 1 teaspoon of low-sodium soy sauce, and 1 teaspoon of honey or agave syrup until well blended.

Step 4

Heat a small, non-stick skillet (square-shaped if available) over medium-low heat and lightly coat it with olive oil spray.

Step 5

Pour a thin layer of the egg mixture into the skillet, tilting to spread evenly. Allow it to set, then gently roll the cooked egg layer to one side of the pan using a spatula or chopsticks.

Step 6

Add another thin layer of the egg mixture to the pan, letting it cook before rolling it to join the first layer. Repeat until all the egg mixture is cooked and rolled into a single tamagoyaki (omelette). Remove from heat and let it cool slightly.

Step 7

Cut the tamagoyaki into even slices, about 1-inch wide, to create the topping for the sushi.

Step 8

Dampen your hands with water and shape the cooled sushi rice into small, oblong mounds (about 1 tablespoon each).

Step 9

Place a slice of tamagoyaki on top of each rice mound. Use thin strips of nori to gently wrap around the middle to secure the tamago in place.

Step 10

Garnish each piece with cooked spinach or a slice of fresh avocado for added heart-healthy nutrients, if desired.

Step 11

Serve immediately with additional low-sodium soy sauce for dipping, if preferred.

Nutrition Facts

Serving size	794.9 grams (794.9g)

Amount per serving	% Daily Value*
Calories	432

Total Fat 1.10g	1%
Saturated Fat 0.20g	1%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 567mg	25%
Total Carbohydrate 75.80g	28%
Dietary Fiber 2.50g	9%
Total Sugars 7.40g
Protein 29.50g	59%

Vitamin D 0IU	0%
Calcium 106mg	8%
Iron 3mg	18%
Potassium 709mg	15%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 2.3%

Protein: 27.4%

Carbs: 70.3%