High Protein Steamed Rice Rolls
Elevate your meal prep game with these High Protein Steamed Rice Rolls, a light and flavorful twist on the classic dim sum favorite. Made with a delicate rice flour and tapioca batter, these translucent rolls are generously filled with a protein-packed mixture of crumbled tofu and optional shredded chicken, sautéed in sesame oil and seasoned with soy sauce, green onions, and black pepper. This recipe is not only a feast for the taste buds but also a nutritious option for those seeking high-protein, low-fat meals. Perfect for lunch, dinner, or an impressive appetizer, these rolls are steamed to perfection and served warm with a side of soy or chili dipping sauce for an extra kick. Quick and easy to prepare, they’re naturally gluten-free and customizable to suit vegetarian and non-vegetarian diets alike. Treat yourself to a dish that’s as wholesome as it is delicious!
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Ingredients
- 120 grams Rice flour
- 30 grams Tapioca starch
- 400 milliliters Water
- 0.5 teaspoons Salt
- 150 grams Firm tofu
- 100 grams Cooked chicken breast (optional protein option)
- 2 stalks Green onions, finely chopped
- 2 tablespoons Soy sauce (low sodium)
- 1 teaspoons Sesame oil
- 0.25 teaspoons Black pepper
- 1 teaspoons Cooking spray or vegetable oil
Directions
Step 1
In a large mixing bowl, whisk together the rice flour, tapioca starch, water, and salt until smooth. Set the batter aside to rest for 10 minutes.
Step 2
Prepare the filling: Crumble the firm tofu into small pieces. If using cooked chicken as an additional protein option, shred it into small pieces as well.
Step 3
Heat sesame oil in a non-stick pan over medium heat. Add the crumbled tofu (and chicken, if using) to the pan. Season with soy sauce, black pepper, and half of the chopped green onions. Sauté for 3-4 minutes until the tofu is slightly golden and the flavors are well combined. Remove the filling from the heat and set aside.
Step 4
Lightly grease a flat, heatproof plate or tray using cooking spray or a small amount of vegetable oil.
Step 5
Bring a large pot with a steamer attachment to a boil over medium heat.
Step 6
Stir the batter to ensure no sediment has settled. Pour a thin, even layer of batter onto the greased plate (approximately 1/4 cup for each roll, depending on the size of the plate). Tilt the plate to spread the batter into a thin, even layer.
Step 7
Place the plate into the steamer and cover with a lid. Steam for 2-3 minutes, or until the rice sheet becomes translucent.
Step 8
Carefully remove the plate from the steamer and allow it to cool slightly for 1 minute. Using a spatula, gently loosen the edges of the steamed rice sheet.
Step 9
Spoon a portion of the tofu (and chicken, if using) filling onto one side of the rice sheet. Roll it up tightly to form a rice roll.
Step 10
Repeat the process with the remaining batter and filling, greasing the plate each time before pouring new batter.
Step 11
Once all rolls are prepared, garnish with the remaining green onions and serve warm. Optional: Serve with additional soy sauce or chili sauce on the side for dipping.
Nutrition Facts
| Serving size | 884.6 grams (884.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 997 |
| Total Fat 26.90g | 34% |
| Saturated Fat 4.20g | 21% |
| Polyunsaturated Fat 5.80g | |
| Cholesterol 85mg | 28% |
| Sodium 2298mg | 100% |
| Total Carbohydrate 130.10g | 47% |
| Dietary Fiber 5.40g | 19% |
| Total Sugars 3.50g | |
| Protein 58.90g | 118% |
| Vitamin D 5IU | 25% |
| Calcium 305mg | 23% |
| Iron 5mg | 29% |
| Potassium 839mg | 18% |
Source of Calories