Sushi Rolls

These Healthy American Sushi Rolls combine fresh vegetables and lean protein, wrapped in brown rice for a nutritious lunch option. Perfect for a light meal, they are both satisfying and flavorful.

Ingredients

• Brown rice - 1 cup
• Water - 2 cups
• Nori sheets - 4 sheets
• Cucumber - 1 medium, julienned
• Carrot - 1 medium, julienned
• Red bell pepper - 1 medium, thinly sliced
• Avocado - 1 medium, sliced
• Cooked chicken breast - 150 grams, shredded
• Soy sauce (low sodium) - 2 tablespoons
• Sesame seeds - 1 tablespoon
• Rice vinegar - 1 tablespoon
• Salt - 1/2 teaspoon

Steps

1. Rinse the brown rice under cold water until the water runs clear, then combine with 2 cups of water in a pot.
2. Bring the water to a boil, then reduce heat to low, cover, and simmer for 25 minutes or until all water is absorbed.
3. Remove the rice from heat and let it sit, covered, for 5 minutes. Stir in rice vinegar and salt, then let cool slightly.
4. Lay a nori sheet on a bamboo sushi mat or a clean surface, shiny side down.
5. With wet hands, spread a thin layer of brown rice over the nori, leaving a 2-inch border at the top.
6. Arrange a line of cucumber, carrot, red bell pepper, avocado, and shredded chicken across the center of the rice.
7. Sprinkle with sesame seeds, then carefully roll the sushi away from you, using the mat to help keep it tight.
8. Seal the edge of the nori with a little water, then repeat with the remaining ingredients.
9. Slice each roll into 6 pieces with a sharp knife, and serve with low sodium soy sauce.

Nutrition

• Calories: 350
• Protein: 20 g
• Carbs: 50 g
• Fiber: 6 g
• Sugar: 3 g
• Sodium: 350 mg
• Cholesterol: 50 mg
• Total Fat: 10 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8.5 g
• Water: 0.5 L

Health Benefits

• Rich in fiber from vegetables and brown rice for better digestion.
• High in lean protein from chicken to support muscle health.

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