Low Fat Futomaki
Elevate your sushi game with this guilt-free Low Fat Futomaki recipe, a delightful twist on traditional Japanese rolled sushi perfect for health-conscious food lovers. Packed with vibrant, nutrient-rich fillings like julienned cucumber, carrot, spinach, shiitake mushrooms, and savory kanpyo, this recipe swaps out egg yolks for protein-packed egg whites to keep it light without sacrificing flavor. A flavorful sushi rice seasoned with a delicate rice vinegar mixture sets the foundation for each homemade roll, while nori sheets lend the perfect touch of umami. Skillfully rolled with a bamboo sushi mat and sliced for a stunning presentation, these colorful sushi bites are ideal for impressing guests or enjoying a wholesome meal at home. Ready in just an hour and perfect for dipping in soy sauce, this low-fat futomaki recipe is quick, delicious, and an excellent way to embrace clean eating while savoring the artistry of sushi-making.
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Recipe Information
Ingredients
- 2 cups sushi rice
- 2.5 cups water
- 3 tablespoons rice vinegar
- 1 tablespoon sugar
- 0.5 teaspoon salt
- 5 sheets nori sheets
- 1 medium cucumber
- 1 medium carrot
- 4 pieces shiitake mushrooms
- 1 cup spinach
- 4 pieces egg whites
- 2 tablespoons soy sauce
- 0.5 cup cooked kanpyo (dried gourd strips)
- 1 piece bamboo sushi mat
Instructions
Rinse the sushi rice under cool water until the water runs clear. Combine 2 cups of rice with 2.5 cups of water in a rice cooker and cook according to your rice cooker's instructions.
While the rice is cooking, mix together 3 tablespoons of rice vinegar, 1 tablespoon of sugar, and 0.5 teaspoon of salt until both the sugar and salt dissolve. Set aside.
Prepare the fillings: Peel and julienne the cucumber and carrot. Boil and drain the spinach, then press to remove excess water. Rehydrate the shiitake mushrooms in warm water, drain, and slice thinly.
Lightly beat 4 egg whites with a pinch of salt and cook in a non-stick skillet over medium heat to make a thin omelette, then slice into strips.
Once the rice is cooked, transfer it to a wooden or glass mixing bowl and gently mix in the vinegar mixture with a wooden spatula, cutting and folding the rice to ensure it is evenly seasoned without crushing the grains. Let the rice cool to room temperature.
Place a sheet of nori shiny side down on the bamboo sushi mat. With wet hands, spread a thin layer (about 3/4 cup) of cooled rice over the nori, leaving about 1 inch of nori uncovered at the top edge.
Lay a small amount of each filling (cucumber, carrot, shiitake mushrooms, spinach, egg white omelette, and kanpyo) across the center of the rice.
Starting from the edge closest to you, use the bamboo mat to roll the nori over the fillings, applying gentle but even pressure to shape the roll. Continue rolling, maintaining the shape, until you reach the uncovered nori edge. Dampen the top edge with a bit of water to seal the roll.
Using a sharp knife moistened with water, slice the roll into 6 to 8 pieces. Clean the knife between cuts to ensure smooth edges.
Repeat with the remaining rice and ingredients, then serve the futomaki with soy sauce for dipping.
Nutrition Facts
Calories |
872 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.6 g | 3% | |
| Saturated Fat | 0.4 g | 2% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2787 mg | 121% | |
| Total Carbohydrate | 176.8 g | 64% | |
| Dietary Fiber | 12.7 g | 45% | |
| Total Sugars | 23.8 g | ||
| Protein | 36.1 g | 72% | |
| Vitamin D | 0.3 mcg | 1% | |
| Calcium | 224 mg | 17% | |
| Iron | 5.8 mg | 32% | |
| Potassium | 1868 mg | 40% | |
*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.
