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My Journey To A Healthy Me

Hello! I started this blog to document my personal journey to get healthy. Over time, it evolved into sharing what I did, with others. The p...

Showing posts with label Sushi. Show all posts
Showing posts with label Sushi. Show all posts

Friday, June 16, 2023

Recipe - Sushi Tuna Roll

A Lean & Green approved sushi recipe! Our Sushi Tuna Roll uses cauliflower rice in place of traditional rice to keep carbs lower while packing in more veggies. Designed for ONE, this NEW Lean & Green recipe is a complete Lean & Green meal (1 Leanest, 2 Healthy Fats, 3 Green, 3 Condiments).

This is easy enough to substitute canned tuna for fresh seafood or other proteins if you wish! 


  • ¾ cup liquid egg substitute
  • Cooking spray
  • 1 cup frozen cauliflower rice
  • 1 tbsp light cream cheese
  • 5 oz. canned tuna, well-drained
  • 1½ tbsp reduced-fat mayonnaise
  • ½ cup julienned cucumber
  • ½ tsp light soy sauce
  • 2, (0.17-oz.) large sheets nori or 4, (0.10-oz.) regular sheets


  1. Spray a small (1.6 liter) microwave-safe casserole dish with non-stick cooking spray. Pour the egg substitute into the dish, cover and microwave on high for 2 to 2 ½ minutes or until set but slightly moist.
  2. Using a rubber spatula, gently transfer the cooked egg to a cutting board. Let cool, then slice in half and set aside.
  3. Cook cauliflower rice according to package directions. If watery, squeeze cauliflower rice in a clean kitchen or cheese cloth to remove excess moisture.
  4. Combine the cauliflower rice and cream cheese in a bowl. Thoroughly stir, then set aside.
  5. In another bowl, combine the tuna and mayonnaise; stir and set aside.
  6. Cover a clean work surface with two pieces of plastic wrap. Place a large sheet of nori, shiny side down, on each of the plastic wrap pieces (if using regular sheets, lay 2 sheets on top of one another, shiny side down, on each of the plastic wrap pieces). Spread half of the cauliflower rice-cream cheese mixture in the center of each nori. Using a spatula, spread the rice mixture evenly over the nori, leaving a half-inch border around the edges uncovered.
  7. Spread half of the tuna-mayonnaise mixture in the center of each nori creating a line from side to side.
  8. Spread half of the sliced cooked egg and sliced cucumber on top of the tuna, side to side.
  9. Drizzle the soy sauce evenly over the tuna, egg and cucumber.
  10. Starting at the bottom edge, fold the nori over the filling and gently pull back to form a tight cylinder. Continue rolling until you reach the uncovered top edge. Lightly moisten the uncovered edge with water and continue rolling to form the sushi roll. Repeat with remaining ingredients to form the second roll.
  11. Using a sharp knife, slice each sushi roll into 6 - 8 even pieces.

Nutrition Per Serving: 350 calories, 51g protein, 13g carbohydrate, 10g fat

Wednesday, November 25, 2020

Lean and Green - Scallop Stacks

 Today I adapted a recipe for Shrimp Stacks for my Lean and Green, and it was delicious! I cooked 1.25 cups of cauliflower rice, diced .25 cups of cucumber (3 servings of my green), mashed 3 oz of avocado (2 servings of healthy fat), and cooked 7 oz of scallops (1 serving of leanest). Then I layered the cucumber, avocado, scallop, and rice, in that order, in a small measuring cup (1/4c and 1/3c both worked) and flipped the cup over onto a plate, tapped the bottom, and had a really amazing looking scallop stack on my plate! I topped with a tiny bit of Walden Farms chipotle mayo (1 condiment). You could top with 1T of soy sauce (1 condiment), or 1 tsp sesame seeds (1 condiment), or another creamy spicy sauce (check nutrition info and amounts) as well. 

The original recipe calls for shrimp, but this would easily work with any seafood - tiny bay scallops would be good also, but so would sushi-grade salmon or tuna (in the proper amounts). 

This satisfied my sushi craving too!

Scallops Stack Lean and Green
Scallops Stack Lean and Green

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