THE SKINNY ON SUSHI

Decided to broaden my sushi horizons and I am absolutely obsessed. 

 Post 3 Eel and Avocado Rolls (aka 1,000 calories, 50g Fat, 60g Protein, & 93g of Carbs) Luckily I am an athlete! 
Here is the skinny:

Sushi can be a very healthy balanced meal rich in omega-3 fatty acids and protein . However, what you order and how much determine whether you consume a 300 calorie or 1000 calorie meal. Three rules: 1. Use sauces sparingly. They pack on extra calories, sodium, and fat. 2. The words spicy, crispy, and tempura are not a friend to your waistline. Spicy usually means chili sauce and mayo, crispy and tempura indicate frying in fattening oils.  3. Limit yourself to 2-4 rolls.

1. Cucumber Roll: 135 calories F0 P6 C30

2. California Roll: 225 calories F7 P9 C38  (ehhhhh)

3. Avocado Roll: 140 calories F8 P2 C28 (low calorie/healthy fat)

4. Eel and Avocado Roll: 372 calories F17 P C31 P20 (Of course this is my favorite roll! Trim the fat and up the nutrients by opting for brown rice and no sugary sauce)

5. Spicy Tuna Roll: 290 calories F11 P24 C27 (again ask for no sauce)

6. Shrimp Tempura Roll : 508 calories F21 P20 C64 (Tempura= deep fried)

7. Sashimi Roll: 35 calories F1.5 P6 C0

Life is short. If you love the Shrimp Tempura Roll, order 1 and then pick 2-3 healthier options. OR order 2 and work them off. Practice balance every single day!

Advertisements

SESAME GINGER CHICKEN BOWL

20140102-210247.jpg

Ingredients: 1 package of Broccoli Slaw
1/2 head of Broccoli
Newman’s Own Lite Sesame Ginger Dressing
1 cup of brown rice
Thin-Sliced Organic Chicken (1 pound)
Sesame Seeds
Garlic Powder and Ginger (optional)

Directions:
1. Marinate chicken in dressing for 1-2 hours.
2. Steam broccoli/broccoli slaw either via microwave/in separate pans.
3. Boil Rice until cooked.
4. Sauté rice, vegetable mix, and dressing in a large pan on low heat.20140102-210139.jpg
5. Sauté chicken in a separate pan on medium heat. 20140102-210147.jpg
6. Add chicken, additional dressing, ginger, garlic powder, and sesame seeds to big pan and sauté on medium heat until desired.
7. Enjoy guilt free!!

Serving: 3-4