Heart-Healthy Tiger Roll

Elevate your sushi game with this Heart-Healthy Tiger Roll, a delicious and nutritious twist on a Japanese classic! Packed with wholesome ingredients like short-grain brown rice, creamy avocado, crisp cucumber, and julienned carrots, this recipe delivers bold flavors and vibrant textures while keeping sodium and added sugar to a minimum. The delicate sweetness of rice vinegar, the umami of low-sodium soy sauce, and the optional kick of sriracha make every bite irresistibly flavorful. Perfectly accented with toasted sesame seeds, tender shrimp, and optional pickled ginger or wasabi paste for serving, these rolls are a feast for the eyes and the palate. Ready in just over an hour and ideal for lunch, dinner, or meal prepping, this homemade sushi offers a heart-smart alternative without skimping on indulgence.

Nutriscore Rating: 76/100

Prep Time:25 mins

Cook Time:40 mins

Total Time:65 mins

Servings: 4

Ingredients

• 1 cup Short-grain brown rice
• 1.5 cups Water
• 2 tablespoons Rice vinegar
• 1 tablespoon Low-sodium soy sauce
• 1 teaspoon Sugar (optional, to taste)
• 4 sheets Seaweed sheets (nori)
• 6 ounces Cooked shrimp, peeled and deveined (small size, about 12 pieces)
• 1 large Avocado (peeled, pitted, and sliced)
• 0.5 large Cucumber (thinly sliced into 3-inch strips)
• 1 medium Carrot (julienned into 3-inch strips)
• 2 teaspoons Sesame seeds (toasted)
• 1 teaspoon Sriracha sauce (optional, for spice)
• 0.5 teaspoon Low-sodium wasabi paste (optional for serving)
• 2 tablespoons Pickled ginger (optional for serving)

Directions

Step 1

Rinse the short-grain brown rice under cold water until the water runs clear. Combine the rice and water in a saucepan and bring to a boil.

Step 2

Lower the heat, cover, and simmer for 35-40 minutes or until the rice is fully cooked and water is absorbed. Remove from heat and let it rest for 10 minutes.

Step 3

Transfer the rice to a wide bowl. Stir in the rice vinegar, low-sodium soy sauce, and sugar (if using). Mix gently to incorporate, and let the rice cool to room temperature.

Step 4

Prepare the filling ingredients by slicing the avocado, cucumber, and carrot into thin strips.

Step 5

Lay a bamboo sushi mat on a flat surface and position one sheet of nori shiny-side down. If you don't have a mat, you can use a sheet of parchment paper.

Step 6

Spread a thin, even layer of the cooled rice over the nori, leaving about 1 inch uncovered at the top edge to seal the roll later.

Step 7

Arrange a few pieces of shrimp, avocado slices, cucumber strips, and carrot strips horizontally across the middle of the rice-covered nori sheet.

Step 8

Using the bamboo mat, tightly roll the nori and rice starting from the side closest to you. Roll upwards while gently pressing to form a compact cylinder. Seal the edge with a dab of water on the uncovered nori.

Step 9

Repeat with the remaining ingredients to create 3 more rolls.

Step 10

Lightly toast the sesame seeds in a dry pan for 1-2 minutes until aromatic. Sprinkle the toasted sesame seeds evenly over the top of the rolls.

Step 11

Using a very sharp knife, slice each roll into 6-8 pieces. To ensure clean cuts, wipe the blade with a damp cloth between slices.

Step 12

Serve immediately with optional low-sodium wasabi paste, pickled ginger, and a small dish of low-sodium soy sauce for dipping, and drizzle lightly with sriracha sauce if desired for added spice.

Nutrition Facts

Serving size	1137.9 grams (1137.9g)

Amount per serving	% Daily Value*
Calories	849

Total Fat 35.70g	46%
Saturated Fat 5.40g	27%
Polyunsaturated Fat 0.00g
Cholesterol 332mg	111%
Sodium 1682mg	73%
Total Carbohydrate 85.70g	31%
Dietary Fiber 20.40g	73%
Total Sugars 11.60g
Protein 55.90g	112%

Vitamin D 0IU	0%
Calcium 225mg	17%
Iron 5mg	26%
Potassium 1964mg	42%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 36.2%

Protein: 25.2%

Carbs: 38.6%