Recipes: A Sushi Party

the recipes

october 98

A Sushi Party

Miso Soup

(makes 6 servings)

6	dried black mushrooms
Instant miso soup for 6
6	carrot flowers
1	scallion, chopped including some green
12	1/3-inch squares of firm tofu, about 2 ounces (60 g) total
6	slices of bamboo shoots

Soak the mushrooms in warm water to cover until softened, about 20 minutes. Drain, and discard the stems. Cut the caps into small squares.
Prepare the instant miso according to directions and keep warm.
Cut 6 paper thin slices of carrot and then fashion into a flower by cutting out notches around the edge. If you wish. Leaving them round also looks fine.
Place the small cubes of tofu on a paper towel and press lightly to dry and press.
Place the tofu, sliced scallion, and bamboo shoots in the soup and warm through.
Ladle into bowl and decorate with mushrooms and carrot flowers.

Per serving:	70 calories (28% calories from fat), 5 g protein, 2 g total fat (0.4 g saturated fat), 9 g carbohydrate, 3 g dietary fiber, 0 cholesterol, 721 mg sodium
Diabetic exchanges:	1/2 lean protein (meat), 1/2 carbohydrate (bread/starch)

Sticky Rice for Sushi

(makes enough for 10 rolls)

2	cups (300 g) sushi (short-grain jasmine) rice
2	cups (480 ml) water
1	teaspoon (5 ml) salt (optional)
1/3	cup (80 ml) rice wine vinegar

Wash the rice in a colander until the water is clear, about 3-5 minutes.
Place in a covered pan and add the water. Cover and bring to a boil over high
Reduce heat to medium and boil for 5 minutes, then reduce to low and continue boiling for 15 minutes. DO NOT remove the lid while cooking. Remove from heat and cool while combining the salt and vinegar.
Slowly cut the vinegar into the rice, coating all of the rice. Allow the rice to cool until it is cool enough to touch.
First tip of the day: Sticky rice is called that for good reason. When working with this rice keep a bowl of ice water near by to dip your fingers and sushi rice molds in. This will make the process of making sushi go more smoothly and quickly.

Per serving:	107 calories (0% calories from fat), 2 g protein, 0 total fat (0 saturated fat), 24 g carbohydrate, trace dietary fiber, 0 cholesterol, 1 mg sodium
Exchanges:	???

Nigiri-Sushi

(makes 16 pieces)

4	ounces (120 g) sushi-grade fresh fish such as raw tuna, salmon, or sea bass ( you can substitute smoked salmon, cooked rare tuna or thin slices of cooked scallops)
1	cup (186 g) cooked sticky rice
	pickled ginger
	cucumber
	wasabi paste
	light soy sauce

Slice the fish into paper thin slices the size of your mold for the sushi.
Using a tablespoon measure dipped in ice water, mold sticky rice and pat down in the measure. Tap on a wooden board to loosen the rice and place on the cutting board. Continue until all rice is used.
Place the sliced fish on each rice mold and decorate with pickled ginger, cucumber, or any other bits of vegetable you have from other sushi you are preparing.
Serve with wasabi, pickled ginger, and soy sauce.

Per 2 piece serving:	45 calories (4% calories from fat), 4 g protein, trace total fat (0 saturated fat), 7 g carbohydrate, 0 dietary fiber, 6 mg cholesterol, 5 mg sodium
Diabetic exchanges:	1/2 very lean protein (meat), 1/2 carbohydrate (bread/starch)

Nori-Maki

(makes 10 rolls)

10	sheets nori
2	cups (372 g) cooked sushi rice
wasabi
10	thin 1-inch (2.5 cm) strips of carrot
3	ounces (90 g) peeled, seedless (Kirby) cucumber sliced into paper thin slices
1/4	red bell pepper, 2 ounces (60 g), seeded, sliced very thin
4	spears asparagus, 2 ounces (60 g), cooked and cooled
1	ounce (30 g) crab meat
2	ounces (60 g) cooked, cleaned shrimp, sliced in half, lengthwise
1 1/2	ounces (45 g) smoked salmon
1 1/2	ounces (45 g) fresh salmon
2	ounces (60 g) fresh tuna
1/2	small avocado (118 g), peeled, pitted, and thinly sliced
	pickled ginger
	light soy sauce

Gather the ingredients you will need at arms length distance not forgetting the ice water. Place the sushi mat in front of you with a sheet of nori on top, shiny side down.
Place 3 tablespoons (31 g) of the cooked rice on the top half of the sheet and with wet fingers spread the rice to thinly cover three-quarters of the nori sheet, leaving the area furthest away from you uncovered. Place a bit of the wasabi in a trail across the center of the sheet.
Place a combination of vegetables, seafood or just vegetables or seafood in a thin layer across the center of the rice, spreading evenly. Top with bits of picked ginger
Holding the ingredients firmly in place with your fingers, with your thumbs and using the bamboo mat to help, start rolling the nori and lift it up and over to meet the far end of the sheet. Press it with the mat to shape the roll pin-wheel style and to seal the roll.
Continue until all the rolls are made. You may have extra cut vegetables left. These are wonderful for decorations on the plates and the top of the sushi.
To serve, place the sushi rolls on a cutting board and using a wet knife, cut each roll crosswise into 6 pieces. Clean the knife after each cut. Cut straight through; don’t saw. Serve with pickled ginger, light soy sauce and wasabi.

Per 6 piece serving:	97 calories (27% calories from fat), 6 g protein, 3 g total fat (0.2 saturated fat), 12 g carbohydrate, 1 g dietary fiber, 20 g cholesterol, 72 g sodium
Diabetic exchanges:	1/2 very lean protein (meat), 1 carbohydrate (bread/starch)

Fresh Fruit and Flowers

(6 servings)

3	medium apples
1	tablespoon (15 ml) fresh lemon juice mixed with 1/2 cup (120 ml cold water
3	large kiwis
	fresh edible flowers such as nasturtiums, violets, etc.

Cut the apples into leaf shaped slices and acidulate them in lemon water until ready to serve.
Slice the kiwis in half. Peel and make into flowers by cutting triangles out around the tops.
Place the apples and kiwis on a dessert plate and decorate with the edible flowers.

Per serving:	69 calories (5% calories from fat), 1 g protein, trace total fat (0 saturated fat), 17 g carbohydrate, 3 g dietary fiber, 0 cholesterol, 2 mg sodium
Diabetic exchanges:	1 carbohydrate (fruit)

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