Cooking with Raina: Making sushi at home

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

Copyright 2010 KFVS. All rights reserved.