High-Protein He Bao Dan is a Chinese dish. Make this dish with sesame seeds, eggs, cottage cheese, sesame oil, green onions, soy sauce, rice vinegar, honey, water, garlic cloves, and chili flakes. All the items are very simple and are obtainable effortlessly in the stores. It requires 20 minutes, so make this recipe, and it is perfect for breakfast and dinner as well. Serve this High-Protein He Bao Dan with cucumber salad, cauliflower rice, and grilled chicken. This dish stores in the fridge, but not in freezer as its texture gets change. Cottage cheese is present in this recipe; utilize the vegan cheese if you are allergic with dairy.
STATS:
- Calories: 320 kcal
- Prep duration: Ten minutes
- Serving size: 2 pocket eggs with sauce
- Cook time: 10 minutes
- Cuisine: Chinese-Inspired
- Total time: 20 minutes
- Course: Breakfast, Main Course
- Diet: High-Protein
- Serving: 2
EQUIPMENT:
- Non-stick skillet
- Small mixing bowl
- Spatula
- Cutting board
- Measuring spoons
- Knife
INGREDIENTS:
POCKET EGGS:
- 4 large eggs
- 1 tsp. sesame oil
- ½ cup low-fat cottage cheese
- 2 tbsp. chopped green onions
- 1 tbsp. sesame seeds
SOY SESAME SAUCE:
- 2 tbsp. soy sauce
- 1 tsp. sesame oil
- One tsp. rice vinegar
- 1 garlic clove
- ½ tsp. chili flakes
- One tsp. honey
- 2 tbsp. water
INGREDIENT NOTES:
EGGS:
- Use the big eggs to make the real pocket shape with the crispy corners. It is best to use the fresh eggs as they form well and provide good protein.
COTTAGE CHEESE:
- It is best to use the low-fat cottage cheese to enrich the protein content in the dish. It also provides a creamy texture and blends them lightly before use to make a smooth consistency.
GREEN ONIONS:
- It will add a fresh and light flavor to the dish, which will balance the indulgent sauce. It also adds a light, crunchy taste and makes the dish more colorful.
SESAME SEEDS:
- It will add a light, nutty taste and also makes the dish crunchy. Roast the sesame seeds lightly to enrich the taste and aroma in the dish.
SOY SAUCE:
- It is best to use the low-sodium sauce to add the salt as we like. It will add the savory taste and also form the base of the sauce.
SESAME OIL:
- It will provide the real roasted aroma in the dish, and small amount of oil is necessary to provide the deep taste without adding intense flavor.
RICE VINEGAR:
- It will add a light acidic flavor, which will balance the savory and salty flavor in the sauce.
HONEY:
- It is added to include the sweet taste in the dish and also balance the savory flavor of the soy sauce.
GARLIC:
- It is added to provide the aroma and also to deepen the flavor of the dish. It is good to use fresh garlic for the best taste.
CHILI FLAKES:
- It is added to provide the spice in the dish and alter the quantity of the spice as you like.
INSTRUCTIONS:
- Take a small vessel and add the sesame oil, honey, garlic, chili flakes, water, soy sauce, &rice vinegar.
- Combine the items and place the vessel in the corner.
- Warm the non-stick pan on a moderate flame, then add the oil.
- Now break two eggs, then add them to the pan closely to overlap the whites lightly.
- Include a full spoon of cottage cheese in the middle and sprinkle the green onions over it.
- Then fold the egg whites with the spatula to make the pocket shape.
- Cook the egg for 2 to 3 minutes, while the bottom parts are still crisp and brown.
- Then change the side of the egg and cook for more one to two minutes.
- Make all the eggs in the same way.
- Add the soy-sesame sauce to the pan and cook for half a minute on a low flame.
- Then add the sauce to the eggs with the spoon.
- Sprinkle the sesame seeds and green onions, then serve.
SERVING SUGGESTIONS:
BREAKFAST:
- Steamed jasmine rice
- Avocado slices
- Miso soup
- Sautéed spinach
HIGH-PROTEIN SIDES:
- Grilled chicken breast
- Edamame
- Tofu stir-fry
- Greek yogurt cucumber salad
LOW-CARB OPTIONS:
- Cauliflower rice
- Garlic bok choy
- Zucchini noodles
- Cucumber salad
DRINKS:
- Green tea
- Jasmine tea
- Protein smoothie
- Sparkling water with lime
TIPS:
- Cook the eggs on a moderate flame so they don’t burn.
- Use the non-stick so they get fold & flip easily.
- Blend the cottage cheese to make the smooth filling.
- Drizzle the chili oil to make the dish spicy.
STORAGE INFORMATION:
Add the eggs to the covered vessel.
FRIDGE:
- Store the eggs for two days.
FREEZER:
- It is not good to store this dish as it will change the texture.
FAQs:
How to make the dairy-free dish?
- Use the mashed tofu or dairy-free ricotta cheese to make the dish dairy-free.
What does He Bao Dan mean?
- It means “pocket eggs,” which refer to the folding of the egg whites around the yolks.
Will I exclude the egg yolks?
- Yes, we can exclude the egg yolks, but it is better to make this dish with the whole eggs as they provide the rich taste and texture.
Does this dish have a spicy taste?
- This dish has a mild spicy taste, and chili flakes are added. You can exclude them to make it light.
Will I make the dish before time?
- We can prepare it in advance, but it is best to eat it fresh. Though you can prepare the sauce in advance.
NUTRITIONAL INFORMATION:
Calories: 320 kcal
Net carbs: 7 g
Iron: 2.8 g
Total carbs: 9 g
Vitamin A: 0.4 g
Fiber: 0.8 g
Calcium: 0.25 g
Protein: 28 g
Serving size: 2 pocket eggs with sauce
Sodium: 1.1 g
Serving: 2
Potassium: 0.42 g
