Brown Rice Maki

Preparation: 30 minutes

Cooking: 15 minutes

Serves: 4

 

Ingredients:

 

  • 1 cup brown short-grain rice

  • 2 ½ cup water

  • 4 sheets nori seaweed

  • 4 tablespoons of rice vinegar

  • 1 avocado, sliced

  • 1 Persian cucumber, cut into strips

  • ½  red pepper, cut into strips

  • ½ roasted chicken breast, cut into strips or smoked salmon

 

Method:

  • Soak your rice overnight – this opens up the grain and allows the arsenic to escape

  • Drain the rice and rinse thoroughly with fresh water next day

  • Put 1 cup of rice and 5 cups of water in a pot and cook until the rice is tender – do not allow it to boil dry.

  • Drain the rice and rinse again with hot water to get rid of the last of the cooking water.

  • Put the cooked rice into a big bowl, cover with a tea towel and let it stand for 15 minutes or so.

  • Drizzle the rice vinegar over the rice and toss with a wooden spatula.

  • Place the nori seaweed sheet on a bamboo sushi rolling mat (shiny side down).

  • Put ¼ of the rice on the sheet, spreading it out evenly on the sheet with wet hands – leave about an inch (3 cm) on the top free.

  • Place the avocado, cucumber, pepper and chicken or salmon about 1 inch form the bottom across the sheet.

  • Very lightly wet the top of the nori sheet (that helps to stick the maki together when you roll it).

  • Using the bamboo mat to help you, roll the maki closed (start at the bottom and roll up, getting the mat out of the way as you roll up).

  • Cut into pieces with a sharp, wet knife.

 

Nutrition (per serve):

 

Calories 226; Fat 7.9 g; Sat. Fat 0.9 g; Carbs 27.6 g; Sugar 0.6 g; Fiber 1.4 g; Protein 11 g