Sushi Safety: Tips and Recipes (cont.)
Although sushi purists will probably prefer a white rice version, brown rice works, too.1/4 cup rice vinegar
2 teaspoons sugar
2 teaspoons Splenda sweetener (optional)
1/2 teaspoon salt
4 cups hot cooked medium white rice (or medium brown rice)
Yield: About 4 cups of sticky rice (1/2 cup per serving)
Per serving (with white rice): 135 calories, 2.5 g protein, 30 g carbohydrate, 0.2 g fat, 0.05 g saturated fat, 0.5 g fiber, 135 mg sodium. Calories from fat: 2%. (with brown rice): 114 calories, 2.5 g protein, 24 g carbohydrate, 0.8 g fat, .1 g saturated fat, 1.7 g fiber, 135 mg sodium. Calories from fat: 6%.
Real California Roll
Journal as: 1 1/2 cups "hearty stew, chili or bean soup" + 1/4 cup "starchy food without added fat" OR 1 cup "entree salad with meat" + 3/4 cup "starchy foods and legumes without added fat"
I live in California and have tasted my share of California rolls over the years, and this crab, avocado, and cream cheese variation is my favorite.1 1/4 cups crabmeat (about 1/4 pound)
4 tablespoons light cream cheese
1 tablespoon light mayonnaise
1 green onion (the white and part of the green), optional
4 sheets dried seaweed (Musubi Nori), found in the Asian food section of many supermarkets
4 cups "sticky rice" (one recipe of Simple Sushi Rice)
About 3/4 of an avocado, pitted and sliced
Light soy sauce
Yield: 4 California rolls (about one roll per serving)
Per serving (with white rice): 410 calories, 16 g protein, 66 g carbohydrates, 8.8 g fat, 2.2 g saturated fat, 43 mg cholesterol, 3 g fiber, 440 mg sodium. Calories from fat: 19%.
Recipes provided by Elaine Magee; © 2006 Elaine Magee
Published April 13, 2006
SOURCES: Critical Steps Toward Safer Seafood, Food and Drug Administration website (Nov-Dec 1997; revised Feb. 1998 and Feb. 1999). Environmental Nutrition, November 1997. WebMD news article: 7 Risky Foods Falling off the Menu by Miranda Hitti, published March 21, 2006. Erica Weis, MPH, Research Scientist II, California Department of Health Services. Janet McDonald, public information office, Food and Drug Administration, San Francisco District Office.
Elaine Magee, MPH, RD, is the "Recipe Doctor" for the WebMD Weight Loss Clinic and the author of numerous books on nutrition and health. Her opinions and conclusions are her own.
©2006 WebMD Inc. All rights reserved.
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