Sushi Revisited

Tuesday, July 27, 2010

Today for lunch I had a hankering for sushi. I already had some sushi rice made, so it was just a matter of debating what to put in it. I was out of shrimp, and I don't trust frozen fish for the raw treatment. It was too hot to go out to the garden, so I decided to scavenge the freezer/fridge for something to fill my sushi.

I had some leftover cooked salmon fillets, so after doing a bit of googling (Google? What can't it solve?) I decided to do what I call "Spicy Salmon Rolls." I have changed my sushi rice recipe a bit. I've discovered that American Neufchâtel cheese has a lower carb count than cream cheese for the same flavor and texture (it's also lower fat, but I care about the carbs here)

2 ounces cooked salmon, sliced in half so you have two long strips.
1 pickle spear, sliced into long, thin slivers
1 tbs mayo
2 drops of hot sauce

For the rice:
1/2 cup calui-rice
2 drops basalmic vinegar
1/2 tsp of granular splenda
1 tbs of American Neufchâtel cheese.

Assemble like sushi. Nom.

Makes 8 rolls.

Each roll has:
Carbs: .7
Fiber: .3
Net Carbs: .4
Protien: 2.3

Yes, I ate all 8 pieces. I have no shame.

Sushi for Under 3 Carbs?

Tuesday, July 13, 2010

I must admit, of all the things one must give up for a low carb lifestyle, I miss the sushi the most. It's just the best thing in the world. However, being creative and hungry, I began to deconstruct sushi to its barest elements, and then reconstruct it using low carb ingredients.

The three elements of sushi:
1. Nori wrapper
2. Rice
3. Filling

The first was easy to rectify after a trip to the store, after I discovered that the small hand roll (4 pieces) wrappers are .5 carbs with .3 fiber. So, a grand total of .2 net carbs. On the grand scale of things, considering the amount of taste and beauty you get for that nori wrapper, it's a bargain! So, whatever I did, nori wrappers fit with a low carb product.

The second part is the rice. If you are a regular reader of the blog, you know I love to talk about riced cauliflower or “cauli-rice.” I make a killer origini using my tried and true recipe with cream cheese. After trial and error, I have found a few other methods that work as well to make the rice “sticky.” A tablespoon of mayo works well, and with a few drops of vinegar and a pinch of splenda, it makes for a very close aproximation. If you want to mimic wasabi, but don't want to spend the calories, a dash of horseradish in the mayo will give it that kick, though not the color. (And since most US wasabi is nothing more than colored horseradish paste anyway, with a few additives, it will taste similar!)

There is a VERY important step you must take, however, before you turn your cauliflower into rice if you are using it for sushi. After you have steamed it, put the cauliflower in a large colander lined with paper towels and let it sit and let as much moisture as possible soak off while it cools. It will make the rice stick together more and also keep your rolls from being soggy.

The third was easy, because there are so many low carb options for a filling. You can always go traditional, and have salmon or tuna, but getting sushi grade fish isn't always easy, and I wanted something I could pack in a lunch with some confidence. However, any of the following would be great filling and have a low carb punch:

Crab meat
Sushi grade tuna or salmon
cooked shrimp
strips of scrambled egg
smoked salmon
You can even make a more “western” roll if you so desire and add a bit of chicken or tuna salad.

For contrast, I usually like to have some sort of crunchy veggie in my rolls. Juliened snow peas, cucumber, scallions, sprouts, asparagus, or really any Atkins friendly veggie cut into thin slices works well. While I sometimes make meat only regular rolls, I have found that with the cauli-rice, that extra crunch just brings something to the roll that I can't describe.

For my bento today (featured in my blog Low Carb Bento) I made four pieces of shrimp and snow pea sushi.

.5 cup cauliflower rice
.5 tsp Horseradish sauce
1 tbs mayo
2 drops vinegar
1 pinch of granulated splenda or stevia

combined all of the above ingredients together and use as you would traditional sushi rice

2 large shrimp, cooked, peeled, deveined
1 snow pea, cut into long, thin strips.

If you don't know how to make sushi rolls, this video will explain it better than I could.


Carbs: 4.5
Fiber: 2.3
Net carbs 2.2
Calories 45

Green Goddess Tuna

Friday, July 9, 2010

I admit, I've not been blogging much, either here or at Low Carb Bento. That has mostly been because I've been very sick the past few weeks. I live in the country, and in order to see my specialist or have extensive tests run, I have to drive about two hours into the city. The long day of waiting, scans, blood work and doctors tends to wear me out, and topped with my many other real life obligations, it's taken me a bit to get myself back on track, especially when it's easier for me to just grab fast food (which I did) or indulge in sweets (which I did.)

However, I did get the new Atkins book, and read it, and I noticed how much better I feel on my diet. It makes a significant difference in my health, so I am back on track starting today. I am still run down and tired, so making food that is easy and tasty has been the goal. I am a huge fan of bento style lunches (as is evident with my other blog), so I wanted something that would work well in my lunch as well.

This version of tuna isn't really that different from normal tuna, which we all made with a blob of mayo and a can of tuna. It's amazing how different using a few herbs and spices can make a humble food.

I named this Green Goddess Tuna because it reminds me a bit of homemade Green Goddess dressing. It is best made the night before and left in the fridge so all the flavors can mellow, or made in the morning for lunchtime.

Green Goddess Tuna

1 can of tuna, drained
1 tsp cilantro, dried /1 tbs fresh chopped
1 tsp basil, dried /1 tbs fresh chopped
1 tsp olive oil
2 tbs mayonnaise
1/2 tsp ranch dressing mix

Mix all of the ingredients together and let sit for at least 20 minutes.

Calories 236
Total Fat 14.0g
Cholesterol 30mg
Sodium 154mg
Total Carbohydrates 3.6g
Protein 22.7g

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