If you're looking for a healthy sushi option, the 9 pieces (232 g) Brown Rice California Roll is a great choice. With only 360 calories, it's a filling and nutritious meal. Brown rice provides a range of health benefits, and combined with crab, avocado, and cucumber, this sushi roll is a tasty and satisfying combination.
In addition to being low in calories, the Brown Rice California Roll is also high in protein, fiber, and a range of vitamins and minerals. Crab is an excellent source of protein and selenium, while avocado provides healthy fats and fiber. Cucumber is also a great source of fiber and vitamins.
In this article, we'll take a closer look at the nutritional benefits of the Brown Rice California Roll, as well as how to make it at home and some tips for making it even healthier.
What is a Brown Rice California Roll?
A Brown Rice California Roll is a type of sushi made with brown rice, crab meat, avocado, and cucumber. Unlike traditional sushi, which is made with white rice, this version uses brown rice, which is a healthier choice. The ingredients are rolled together in seaweed paper and sliced into bite-sized pieces.
Calories in Brown Rice California Roll
One 9 piece (232 g) serving of Brown Rice California Roll contains approximately 360 calories. This makes it a filling and satisfying meal, without being too high in calories. If you're looking for a low-calorie option, you can reduce the serving size or choose to only have a few pieces.
Carbohydrates in Brown Rice California Roll
One serving of Brown Rice California Roll contains approximately 40 grams of carbohydrates, most of which come from the brown rice. Brown rice is a complex carbohydrate, meaning it takes longer to digest and provides longer-lasting energy.
Protein in Brown Rice California Roll
One serving of Brown Rice California Roll contains approximately 8 grams of protein, thanks to the crab meat and avocado. Protein is an essential nutrient for building and repairing muscle tissue, among other functions.
Fat in Brown Rice California Roll
One serving of Brown Rice California Roll contains approximately 8 grams of fat, most of which come from the avocado. However, the fat in avocado is considered healthy, as it mainly consists of monounsaturated and polyunsaturated fats. These fats can help to lower cholesterol levels and reduce the risk of heart disease.
Fiber in Brown Rice California Roll
One serving of Brown Rice California Roll contains approximately 5 grams of fiber, thanks to the brown rice, avocado, and cucumber. Fiber is important for digestive health and can help to lower cholesterol levels and regulate blood sugar.
Vitamins and Minerals in Brown Rice California Roll
One serving of Brown Rice California Roll contains a range of vitamins and minerals, including vitamin A, vitamin C, calcium, and iron. Crab meat is a good source of selenium, which is important for immune function, while avocado is high in potassium, which can help to regulate blood pressure.
Benefits of Eating Brown Rice California Roll
There are many benefits to eating Brown Rice California Roll, including the fact that it's a low-calorie, high-protein, and high-fiber meal. Brown rice is a great source of complex carbohydrates, which provide energy and help to regulate blood sugar. Crab and avocado provide essential nutrients like protein and healthy fats, while cucumber adds fiber and vitamins.
How to Make Brown Rice California Roll
Making your own Brown Rice California Roll at home is easy and fun. Here's what you'll need:
- 4 sheets of toasted nori seaweed
- 2 cups cooked brown rice
- 1/2 lb crab meat
- 1 avocado, sliced
- 1 small cucumber, sliced into matchsticks
- Soy sauce, pickled ginger, and wasabi for serving
To assemble the sushi roll, lay a sheet of nori on a bamboo mat, shiny side down. Spread a thin layer of brown rice over the nori, leaving a one-inch border at the top. Arrange the crab meat, avocado, and cucumber in a line across the rice. Roll up the sushi tightly, using the mat to shape it into a cylinder. Slice into 9 pieces and serve with soy sauce, pickled ginger, and wasabi.
Is Brown Rice California Roll Healthy?
Yes, Brown Rice California Roll is a healthy and nutritious meal option. It's low in calories, high in protein and fiber, and packed with essential vitamins and minerals. The use of brown rice instead of white rice makes it a healthier choice, and the combination of crab, avocado, and cucumber provides a range of healthy nutrients. If you're looking for a healthy sushi option, Brown Rice California Roll is definitely worth trying.
If you're looking for a healthy sushi option, Brown Rice California Roll is definitely worth trying.
Frequently Asked Questions About Brown Rice California Roll
1. What is in a Brown Rice California Roll?
A Brown Rice California Roll typically contains brown rice, avocado, cucumber, crab meat or imitation crab, and seaweed. Some variations may also include other ingredients such as carrots or sesame seeds.
2. Is a Brown Rice California Roll healthy?
Yes, a Brown Rice California Roll is considered a healthier sushi option than other sushi rolls because brown rice is a whole grain that is high in fiber and nutrients. Additionally, avocado provides healthy fats and cucumber adds some extra vitamins and minerals. However, the calorie count may vary depending on the ingredients and the size of the roll.
3. How many calories are in a Brown Rice California Roll?
A 9-piece Brown Rice California Roll contains about 360 calories.
4. Is a Brown Rice California Roll safe for people with seafood allergies?
No, a Brown Rice California Roll contains crab meat or imitation crab which can trigger allergic reactions in people with seafood allergies. It is important to always check the ingredients of a sushi roll before consuming it.
5. Can a Brown Rice California Roll be made vegetarian or vegan?
Yes, a Brown Rice California Roll can be made vegetarian or vegan by omitting the crab meat and using a vegan substitute or additional vegetables instead. It is important to specify dietary restrictions when ordering sushi rolls to ensure they are prepared correctly.