Brown Rice Maki

Preparation: 30 minutes

Cooking: 15 minutes

Serves: 4

Ingredients:

• 1 cup brown short-grain rice

• 2 ½ cup water

• 4 sheets nori seaweed

• 4 tablespoons of rice vinegar

• 1 avocado, sliced

• 1 Persian cucumber, cut into strips

• ½  red pepper, cut into strips

• ½ roasted chicken breast, cut into strips or smoked salmon

Method:

• Soak your rice overnight – this opens up the grain and allows the arsenic to escape

• Drain the rice and rinse thoroughly with fresh water next day

• Put 1 cup of rice and 5 cups of water in a pot and cook until the rice is tender – do not allow it to boil dry.

• Drain the rice and rinse again with hot water to get rid of the last of the cooking water.

• Put the cooked rice into a big bowl, cover with a tea towel and let it stand for 15 minutes or so.

• Drizzle the rice vinegar over the rice and toss with a wooden spatula.

• Place the nori seaweed sheet on a bamboo sushi rolling mat (shiny side down).

• Put ¼ of the rice on the sheet, spreading it out evenly on the sheet with wet hands – leave about an inch (3 cm) on the top free.

• Place the avocado, cucumber, pepper and chicken or salmon about 1 inch form the bottom across the sheet.

• Very lightly wet the top of the nori sheet (that helps to stick the maki together when you roll it).

• Using the bamboo mat to help you, roll the maki closed (start at the bottom and roll up, getting the mat out of the way as you roll up).

• Cut into pieces with a sharp, wet knife.

Nutrition (per serve):

Calories 226; Fat 7.9 g; Sat. Fat 0.9 g; Carbs 27.6 g; Sugar 0.6 g; Fiber 1.4 g; Protein 11 g