These mouth-watering whole-grain brown rice maki rolls combine sweet red bell pepper with mango and creamy avocado for a deliciously light and refreshing bite.
Prepare them on the weekend with your teen. They would be perfect for his, her or your packed lunches or served as appetizers in the backyard.
Brown Rice Maki Rolls
500 ml (2 cups) water
250 ml (1 cup) short-grain brown rice
50 ml (1/4 cup) mirin
50 ml (1/4 cup) low-sodium soy sauce
15 ml (3 tsp) sugar, divided
45 ml (3 tbsp) rice vinegar (not seasoned)
1 ml (1/4 tsp) salt
4 pieces toasted nori seaweed
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16 pieces julienned red bell pepper
16 pieces julienned avocado
16 pieces julienned peeled mango
45 ml (3 tbsp) toasted sesame seeds
In a large saucepan, bring water and rice to a boil. Reduce heat to low, cover and simmer until all liquid is absorbed and rice is tender, about 40 minutes (this time can vary greatly depending on brand of rice and size of pot so start checking at 30 minutes). If liquid is absorbed but rice is still too hard, let sit covered for up to 20 minutes and rice will soften. Do not stir rice while it is cooking.
Meanwhile, combine mirin, soy sauce and 7 ml (1 1/2 tsp) of the sugar. Bring to a simmer in a small saucepan until slightly thickened, about 3 minutes. Set aside.
Spread warmed rice onto a rimmed baking sheet. Whisk together vinegar, salt and remaining sugar. Drizzle over rice and toss with two spatulas to coat rice.
Place a piece of nori on a bamboo mat (or using a piece of heavy-duty aluminum foil) with the short side facing you. Wet your fingertips with warm water and pat about 125 ml (1/2 cup) of the seasoned rice into a 5-cm (2-inch) wide strip on the bottom of the sheet.
Drizzle 5 ml (1 tsp) of the mirin sauce over rice; place 4 strips each red pepper, avocado and mango over the sauce; then sprinkle with about 5 ml (1 tsp) of the toasted sesame seeds. Using bamboo mat to help you, roll maki closed, getting the mat out from inside the maki as it rolls up. Gently press closed mat over roll to seal roll. Trim any ragged edges and slice into 6 pieces with a wet sharp knife.
Repeat with remaining nori, rice, mirin sauce, pepper, avocado and mango. Serve rolls with any remaining sauce.
Makes 24 pieces.
Nutritional information per serving: 460 calories; 10 g protein; 6 g total fat (1 g saturated fat); 95 g carbohydrate; 4 g fibre; 460 mg sodium.
Source: USA Rice, http://www.riceinfo.com
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