Chicken and avocado brown rice sushi hand rolls
75 min · 38 g protein · 422 cals / serving
The sushi-shop hand roll Australians grab for lunch, made at home: nutty seasoned brown rice and crisp nori wrapped around sticky teriyaki chicken, creamy avocado, crunchy Lebanese cucumber and carrot, with a streak of spicy mayo. Dunk the end in soy and eat it like a sandwich.
Ingredients
Sushi rice
- 130 g brown rice, short-grain brown (sushi) rice, rinsed
- 2 1/2 tbsp rice vinegar
- 1 1/2 tsp granulated sugar
- 1/3 tsp salt
Teriyaki chicken
- 550 g chicken breast, cut into finger-thick strips
- 1 tsp canola oil
- 1 tbsp reduced sodium soy sauce
- 2 tsp honey
- 1 tsp ginger, finely grated
- 1 clove garlic, finely grated
- 1 tbsp water
Spicy mayo
- 1 tbsp light mayonnaise
- 1 tbsp nonfat Greek yogurt
- 1 tsp sriracha hot sauce
Rolls
- 8 sheets nori
- 1 medium avocado, sliced
- 2 1/2 Lebanese cucumbers cucumbers, cut into thin batons
- 1 large carrot, cut into thin batons
- 1 tsp toasted sesame seeds
To serve
- 1 tbsp reduced sodium soy sauce, for dipping
- 30 g pickled ginger
Steps
- Rinse the rice in a sieve until the water runs almost clear. Put it in a pan with 310 ml water, bring to the boil, cover tightly and simmer on the lowest heat for 35–40 minutes, until tender and the water is absorbed. Leave covered off the heat for 10 minutes.
- Stir the vinegar, sugar and salt until dissolved and fold it through the hot rice with a cutting motion. Spread it on a tray to cool to room temperature, about 20 minutes.
- Heat the oil in a frying pan over medium-high heat and cook the chicken strips for 2–3 minutes per side, until golden and 165°F inside.
- Add the soy sauce, honey, ginger, garlic and water and let it bubble for 1–2 minutes, turning the chicken, until the glaze is sticky and coats every strip. Cool.
- Stir the mayonnaise, yoghurt and sriracha together.
- Lay a sheet of nori shiny side down. With damp hands, spread an eighth of the rice thinly over the bottom two-thirds, leaving a 2 cm strip bare at the top. Lay a line of chicken, avocado, cucumber and carrot across the rice, add a thin streak of spicy mayo and a pinch of sesame, then roll up tightly from the bottom. Dab the bare strip with water to seal. Repeat to make 8 rolls.
- Wrap each roll tightly in cling film and pack two per person with the soy sauce and pickled ginger in little containers.
Good to know
How do I pack them, and how long do they keep?
Roll them in the morning, wrap each one in cling film and keep them cool in your lunch box with an ice brick; eat them the same day, within about 6 hours. Overnight in the fridge the rice goes hard. The cooked chicken and cut vegetables keep 3 days, so cook those ahead and roll fresh.
Can I cook the rice the night before?
Yes. Cool it quickly and refrigerate it, then in the morning microwave it covered with a splash of water until steaming, fold in the seasoning, and let it cool before rolling. It rolls as well as fresh rice.
How do I stop the avocado going brown?
Squeeze a little lemon juice over the slices and keep them in the middle of the roll, away from the air. Wrapping the roll tightly in cling film does the rest.
Per
- Calories
- 115
- Protein
- (37%)
- 10 g
- Fat
- (26%)
- 3 g
- Carbohydrates
- (38%)
- 11 g
- of which sugar
- 2 g
- Fiber
- 1 g
- Sodium
- 273 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1687 kcal goes into the pot and 1388 g of ingredients comes out as about 1465 g of food: 115 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.