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This delicious and easy-to-follow hand roll recipe is great for those with busy lifestyles. You can make the omelettes in advance and have everything ready to assemble in just a couple of minutes. I used nori seaweed sheets that are perfect for making wraps and hand rolls. They are low in carbs and high in micronutrients which makes them perfect for the ketogenic diet. One hand roll is great as a snack or light lunch, and two rolls are enough for your healthy keto dinner.
Hands-on Overall
Nutritional values (per serving)
Net carbs2.1 grams
Protein23.1 grams
Fat17.8 grams
Calories266 kcal
Calories from carbs 3%, protein 35%, fat 62%
Total carbs3.2 gramsFiber1.1 gramsSugars0.9 gramsSaturated fat8.5 gramsSodium706 mg(31% RDA)Magnesium32 mg(8% RDA)Potassium319 mg(16% EMR)
Ingredients (makes 4 hand rolls)
Dressing:
- 1/3 cup sour cream or creme fraiche or mayonnaise (75 g/ 2.7 oz)
- 2 cloves garlic, minced
- 2 tsp grated fresh ginger
- 1/2 tsp chili powder
- 1/2 tsp curry powder
- 1/4 tsp turmeric powder
- 1/2 tsp salt (I like Pink Himalayan)
- freshly ground black pepper
Hand Rolls:
- 1 1/2 cups cooked chicken, shredded (210 g/ 7.4 oz)
- 1/4 cup freshly chopped chives or spring onion
- 4 nori seaweed sheets
- 4 large eggs
- 2 tbsp ghee or coconut oil (30 g/ 1.1 oz)
Instructions
- Prepare the dressing by mixing all the ingredients: sour cream (or mayo for dairy-free), minced garlic, grated fresh ginger, chili powder, curry powder, turmeric, salt and pepper.
- Place the cooked chicken in a bowl and add the dressing and freshly chopped chives or spring onion. Combine well using a fork and set aside.
- Meanwhile, prepare the omelettes. Crack one egg at a time into a bowl and season with salt. Whisk briefly and pour in a hot pan greased with some ghee. Cook until the top is firm and opaque and then transfer into a plate. Repeat for the remaining three eggs and grease the pan slightly between each omelette. The shape doesn't have to be perfectly round.
- Assemble the rolls. Place one omelet on top of each nori sheet and top with a quarter of the curried chicken.
- Using your hands, starting from the bottom left corner, tightly roll into a cone shape. Wet the edges of the seaweed to seal. Repeat with the remaining ingredients. Eat immediately or store in the fridge for up to 3 days. The nori sheets get soft so if you prefer the wraps crispy, assemble the rolls just before serving.
Enjoy!
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Chicken breast, cooked, boiled |
| 0 g | 15.2 g | 1.6 g | 79 kcal |
| Cream, sour |
| 0.9 g | 0.5 g | 3.7 g | 38 kcal |
| Garlic, fresh |
| 0.5 g | 0.1 g | 0 g | 2 kcal |
| Ginger root, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Chile (chili) powder, spices (ancho, chipotle, Mexican chile powder) |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Curry powder, spices |
| 0 g | 0 g | 0 g | 1 kcal |
| Turmeric, spices (dried, ground) |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Nori seaweed sheets |
| 0.1 g | 0.9 g | 0.1 g | 4 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.4 g | 6.3 g | 4.8 g | 72 kcal |
| Ghee |
| 0 g | 0 g | 7.5 g | 68 kcal |
| Total per serving |
| 2.1 g | 23.1 g | 17.8 g | 266 kcal |
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