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Sushi Bowl

Posted on Sep 21, 2018 by Hilton Head Health








Fresh, bright, and flavor-forward. This sushi bowl brings the flavor of outstanding sushi right to your kitchen. It’s loaded with veggies, complex carbohydrates, and a healthy protein to satisfy your taste buds and your nutrition. 

  

 

 

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Composed Sushi Bowl

Ingredients:

1  each Naked Ahi Tuna, see recipe below
¼  cup Brown Sushi Rice, see recipe below
¼  cup Cucumber, julienned
¼  cup Edamame, shelled
¼  cup Carrots, julienned
⅓  cup Cabbage, purple, shaved 
  each Avocado, sliced 
¼  teaspoon Sesame seeds, black and white
2  teaspoons Sriracha 
1  Tablespoon Ginger Soy Dressing, see recipe below

 

Method:

  • In a small bowl combine ¼ cup cold Brown Sushi Rice (see recipe below), cabbage, edamame and Ginger Soy Dressing (see recipe below).
  • In a large bowl or plate, build your sushi bowl- 
      • Mound of rice mixture in the center.
      • Carrots divided and placed standing up in opposite corners. 
      • Cucumber divided and placed standing up in opposite corners.
      • Top rice with Naked Ahi Tuna (see recipe below).
      • Sliced avocado.
      • Drizzle with sriracha.
      • Finish with sesame seeds. 

 

Nutrition:  Servings: 1   |   Serving size: 1 composed   |   Calories: 340   |   Fat: 13 grams   |   Sodium: 550 milligrams   |   Carbohydrates: 27 grams   |   Protein: 28 grams   |   Fiber: 6 grams

 

 

 

Naked Ahi Tuna

Ingredients:

3  ounces Tuna
¼  teaspoon Olive oil
⅛  teaspoon Salt
  teaspoon Pepper

 

Method:

  • Preheat sauté pan to medium-high heat.
  • Add olive oil.
  • Season tuna with salt and pepper.
  • Sear tuna on both sides until center is rare.


Nutrition:  Servings: 1   |   Serving size: 1 filet   |   Calories: 130   |   Fat: 5 grams   |   Sodium: 270 milligrams   |   Carbohydrates: 0   |   Protein: 20 grams   |   Fiber: 0

 

 

 

Brown Sushi Rice

Ingredients:

3 cups Brown rice, short grain
3 ¼  cups Water
⅓  cup Red wine vinegar
3  Tablespoons Sugar

 

Method: 

  • Rinse rice using a strainer until water runs clear. (Really allow the rice time to rinse)
  • In a sauce pot add water and rice, bring to a boil.
  • Once rice comes to a boil, cover, and turn heat down to low. Let steam for 35-45 minutes. Or until all of the water is absorbed and the rice is al dente.
  • In a separate sauce pot combine; rice wine vinegar and sugar cook on medium-low until the sugar has dissolved, about 5-8 minutes.
  • Once the rice is cooked and the sugar mixture is ready, combine the two. Fluff with a fork.
  • Serve warm.

 

Nutrition:  Servings: 24   |   Serving size:  ¼  cup   |   Calories: 60   |   Fat: 0   |   Sodium: 0   |   Carbohydrates: 11 grams   |   Protein: 1 gram   |   Fiber: 1 gram 

 

 

 

Ginger Soy Dressing

Ingredients:

1 Tablespoon Sesame oil
2 Tablespoons Tamari
½  Tablespoon Garlic
½  Tablespoon Ginger
1 Tablespoon Agave

 

Method:

  • In a medium saucepan on medium-low heat, add sesame oil.
  • Add garlic and ginger, sauté for about 3-4 minutes.
  • Add tamari and agave.
  • Allow mixture to simmer until thickened, about 4 minutes.
  • Let cool, puree in blender until smooth. 

 

Nutrition:  Servings: 6   |   Serving size: 1 Tablespoon   |   Calories: 40   |   Fat: 2.5 grams   |   Sodium: 230 milligrams   |   Carbohydrates: 3 grams   |   Protein: 1 gram   |   Fiber: 0 

 

 

 


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