Heart-Healthy Tiger Roll
Delight your taste buds and fuel your body with the "Heart-Healthy Tiger Roll," a nutritious twist on the classic sushi roll! Made with wholesome short-grain brown rice infused with rice vinegar and low-sodium soy sauce, this vibrant recipe highlights fresh, nutrient-packed fillings like creamy avocado, crisp cucumber, sweet carrot, and tender cooked shrimp. It's artfully wrapped in nutrient-rich nori and topped with toasted sesame seeds for an added burst of flavor. Perfect for those looking for a guilt-free yet indulgent meal, this balanced dish is easy to prepare and customizable with hints of spice from sriracha or a tangy kick of low-sodium wasabi. Create a sushi restaurant experience at home with this light, satisfying roll—ideal for a nutritious lunch or an elegant appetizer!
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Recipe Information
Ingredients
- 1 cup Short-grain brown rice
- 1.5 cups Water
- 2 tablespoons Rice vinegar
- 1 tablespoon Low-sodium soy sauce
- 1 teaspoon Sugar (optional, to taste)
- 4 sheets Seaweed sheets (nori)
- 6 ounces Cooked shrimp, peeled and deveined (small size, about 12 pieces)
- 1 large Avocado (peeled, pitted, and sliced)
- 0.5 large Cucumber (thinly sliced into 3-inch strips)
- 1 medium Carrot (julienned into 3-inch strips)
- 2 teaspoons Sesame seeds (toasted)
- 1 teaspoon Sriracha sauce (optional, for spice)
- 0.5 teaspoon Low-sodium wasabi paste (optional for serving)
- 2 tablespoons Pickled ginger (optional for serving)
Instructions
Rinse the short-grain brown rice under cold water until the water runs clear. Combine the rice and water in a saucepan and bring to a boil.
Lower the heat, cover, and simmer for 35-40 minutes or until the rice is fully cooked and water is absorbed. Remove from heat and let it rest for 10 minutes.
Transfer the rice to a wide bowl. Stir in the rice vinegar, low-sodium soy sauce, and sugar (if using). Mix gently to incorporate, and let the rice cool to room temperature.
Prepare the filling ingredients by slicing the avocado, cucumber, and carrot into thin strips.
Lay a bamboo sushi mat on a flat surface and position one sheet of nori shiny-side down. If you don't have a mat, you can use a sheet of parchment paper.
Spread a thin, even layer of the cooled rice over the nori, leaving about 1 inch uncovered at the top edge to seal the roll later.
Arrange a few pieces of shrimp, avocado slices, cucumber strips, and carrot strips horizontally across the middle of the rice-covered nori sheet.
Using the bamboo mat, tightly roll the nori and rice starting from the side closest to you. Roll upwards while gently pressing to form a compact cylinder. Seal the edge with a dab of water on the uncovered nori.
Repeat with the remaining ingredients to create 3 more rolls.
Lightly toast the sesame seeds in a dry pan for 1-2 minutes until aromatic. Sprinkle the toasted sesame seeds evenly over the top of the rolls.
Using a very sharp knife, slice each roll into 6-8 pieces. To ensure clean cuts, wipe the blade with a damp cloth between slices.
Serve immediately with optional low-sodium wasabi paste, pickled ginger, and a small dish of low-sodium soy sauce for dipping, and drizzle lightly with sriracha sauce if desired for added spice.
Nutrition Facts
Calories |
849 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.7 g | 46% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 332 mg | 111% | |
| Sodium | 1682 mg | 73% | |
| Total Carbohydrate | 85.7 g | 31% | |
| Dietary Fiber | 20.4 g | 73% | |
| Total Sugars | 11.6 g | ||
| Protein | 55.9 g | 112% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 225 mg | 17% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 1964 mg | 42% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
