Whip up the flavours of Japan with this healthy meal prep sushi bowl!
Serves 2
Ingredients
Sushi bowl base
1/3 cup uncooked brown rice
½ cup water
1 tsp rice wine vinegar
Sushi bowl veg
½ red capsicum, thinly sliced
½ cucumber, diced 1cm
1 carrot, peeled into ribbons
2–3 radishes, thinly sliced
¼ avocado, diced
1–2 spring onions, thinly sliced
Dressing
½ Tbsp soy sauce
¾ Tbsp rice vinegar
½ Tbsp water
¼ tsp honey
1 tsp extra-virgin olive oil
¼ tsp sesame oil
Sushi bowl protein (pick one)
200g lean cooked chicken breast
180g canned tuna in spring water, drained
4-egg omelette
A little extra . . . (optional)
1–2 sheets nori snacks, thinly sliced
1 Tbsp pickled ginger (refined sugar-free, or make it yourself!)
½ tsp wasabi (if you’re game!)
1 tsp sesame seeds
1–2 Tbsp kimchi
Method
1. Cook rice. Add rice to pot and bring to the boil. As soon as it boils, cover with a tight-fitting lid and reduce to lowest heat to cook for 12 minutes. Turn off heat and leave to steam, still covered, for a further 10 minutes. Do not lift lid during cooking.
2. Once rice has finished steaming, fluff up grains with a fork and fold through vinegar.
3. Prep sushi veg & protein.
4. For 4-egg omelette, heat ½ tsp oil in a medium fry-pan on medium-high heat. Whisk eggs together with a pinch of salt in a small bowl. Pour egg mixture into pan and cook for about 1 minute, until set. Thinly slice.
5. Make dressing. Combine all dressing ingredients in a small bowl and mix together well. Transfer to a small dressing jar if possible, to keep separate until eating.
To serve, divide rice between lunch jars, arrange veg on top then finish jar with your choice of protein and your ‘little extra’. Dress just before eating, if possible, otherwise drizzle dressing over top, into jar.
Nutritional Info
Energy (kJ): 1748
Energy (Cal): 418
Carbohydrate (g): 33.9
Protein (g): 35.9
Fat (g): 15
Saturated Fat (g): 2.9
Sugars (g): 6.5
