By Lauren Keith - bio | email
CAPE GIRARDEAU, MO (KFVS) -This month on Cooking with Raina, the Southeast Hospital dietitian proves you can make sushi in a healthy way, sometimes without raw fish, if you prefer. Below are three of her recipes.
California Rolls
Ingredients:
- 1/3 cup rice vinegar
- 2 teaspoons Splenda
- 1 ½ cups sushi rice
- 1 ½ cups water
- 4 seaweed sheets (Nori)
- ½ cucumber seeded, cut into thin strips
- 1 avocado, peeled and cut into thin strips
- 8 ounces of imitation crab, cut into small chunks
- ½ cup plain fat free yogurt
- 1 teaspoon wasabi paste
- Garnish: black sesame seeds, pickled ginger, low sodium soy sauce and wasabi to taste
Directions:
- Take first 2 ingredients and whisk together in a small bowl and set aside
- Take yogurt and wasabi paste and mix together, set aside.
- Cook rice in water according to package directions
- Stir vinegar/Splenda mixture into cooked rice and cool, be careful not to over mix, just lightly coat
- Place 1 nori sheet, shiny side down, on a bamboo sushi mat covered in plastic wrap, with the long end facing you.
- Pat approximately ¾ cup of rice mixture evenly over nori sheet with moist hands. Sprinkle rice with sesame seeds.
- Take rice covered nori and gently flip it over so the plain side of the nori sheet is face up.
- Place cucumber strips, avocado strips and imitation crab on the nori wrap. Place a Tablespoon of yogurt/wasabi mixture on filling.
- Lift edge of nori closest to you; fold over filling. Lift bottom edge of sushi mat; roll toward top edge, pressing firmly on sushi roll. Continue rolling to top edge; press mat to seal sushi roll. Let rest seam side down.
- Slice crosswise into 6-8 pieces using a damp knife.
- Repeat procedure and serve with soy sauce, ginger and wasabi.
Yields: 4 rolls
Nutrition Information: Calories: 255, Fat: 8.5 grams, Carbohydrate: 32 grams, Protein: 8 grams, Fiber: 3.4 grams, Sodium: 240 mg
Raina's Deconstructed California Rolls
Ingredients:
- 1/3 cup sushi rice
- 2 teaspoons rice vinegar
- 24 Belgian endive leaves
- 1 Tablespoon wasabi (or to taste)
- 8 ounces of imitation crabmeat, torn into small pieces
- 1/2 cucumber, seeded and cut into matchsticks
- 1 ripe avocado, cut into small chunks
- 2 Tablespoons low-sodium soy sauce
- Garnish- black sesame seeds, pickled ginger and wasabi
Directions:
- Cook rice as package directs, cool slightly; add vinegar and toss. Let cool.
- With wet hands, form about ½ Tablespoon rice into a mound that will fit in the bottom of an endive leaf.
- Place in leaf; Add crabmeat, cucumber and avocado. Drizzle with soy sauce and sprinkle with sesame seeds if desired.
Yields: 24 lettuce rolls-
Nutrition Information: Calories Per roll: 29, Fat: 1 gram, Carbohydrate: 4 grams, Protein: 1 gram, Fiber: 1 gram, Sodium: 157 mg
Raina's Vegetable Sushi Rolls
Ingredients:
- 1/3 cup rice vinegar
- 1 ½ cups sushi rice
- 1 ½ cups water
- 4 seaweed sheets (Nori)
- ½ cup shredded radish or daikon
- 1 yellow bell pepper cut into thin strips
- ½ cup shredded carrots
- ½ cup plain fat free yogurt
- 1 teaspoon wasabi paste
- Garnish:, pickled ginger, low sodium soy sauce and wasabi to taste
Directions:
- Take yogurt and wasabi paste and mix together, set aside.
- Cook rice in water according to package directions
- Stir vinegar into cooked rice and cool, be careful not to over mix, just lightly coat
- Place 1 nori sheet, shiny side down, on a bamboo sushi mat covered in plastic wrap, with the long end facing you.
- Pat approximately ¾ cup of rice mixture evenly over nori sheet with moist hands. with sesame
- Place radish, bell pepper and carrots on the nori wrap. Place a Tablespoon of yogurt/wasabi mixture on filling.
- Lift edge of nori closest to you; fold over filling. Lift bottom edge of sushi mat; roll toward top edge, pressing firmly on sushi roll. Continue rolling to top edge; press mat to seal sushi roll. Let rest seam side down.
- Slice crosswise into 6-8 pieces using a damp knife.
- Repeat procedure and serve with soy sauce, ginger and wasabi.
Yields: 4 rolls
Nutrition Information: Calories: 186, Fat: 4.5 grams, Carbohydrate: 34grams, Protein: 4.5 grams, Fiber: 3.8 grams, Sodium: 200 mg
See more Cooking with Raina recipes.
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