Chicken Nori Rolls

Serves: 4 rolls (about 32 pieces)

2 boneless, skinless chicken breasts, filets removed
¼ cup bottled teriyaki sauce 60 mL
3 cups cooked, cooled sushi rice* 750 mL
2 Tbsp seasoned rice vinegar 30 mL
4 nori sheets (dried seaweed sheets)*
½ green pepper, thinly sliced
1 carrot, peeled
toasted sesame seeds
wasabi (Japanese horseradish)*
pickled ginger

Preparation :

1. Slice chicken lengthwise into very thin strips and put into a re-sealable bag. Pour in teriyaki sauce, close bag and refrigerate for at least 1 hour. In a skillet over medium heat, cook chicken until no pink remains. Remove from heat and cool. Stir in seasoned vinegar.
2. Lay one sheet of nori on a bamboo sushi mat**. Using a spoon dipped in cold water, gently spread ¼ of the rice evenly over nori, leaving ½ inch (1.25 cm) clear along the sides and 1 inch (2.5 cm) along the top and bottom edges. Dip the spoon in cold water frequently to make it easier to spread the rice.
3. Using a vegetable peeler, shave long strips of carrot. Spread shaved carrot, green pepper and cooked chicken over the rice. Starting with the edge closest to you, and using both hands, lift the sushi mat up and over the filling to get the roll started. Fold the edge of the mat back toward you so that it doesn’t get rolled with the nori. Continue rolling the nori tightly into a log. Moisten the outer edge of the nori to help seal it. Wrap the roll tightly in plastic wrap and refrigerate for up to 24 hours. Repeat with remaining sheets of nori.
4. To slice rolls, leave the plastic wrap on. Trim the ends of each roll using a very sharp, wet knife, then slice each roll into 6-8 pieces. Remove plastic wrap. Arrange slices, cut side up, on a plate and sprinkle with toasted sesame seeds. Serve with wasabi, pickled ginger and soy sauce for dipping.

* Sushi rice (sticky rice), seasoned vinegar, nori, wasabi and pickled ginger can be found in the Asian section of most large grocery stores or in Asian specialty stores. Prepare sushi rice according to the package instructions. Usually 1 cup (250 mL) of raw rice makes 3 cups (750 mL) cooked. Wasabi comes in ready to use squeeze tubes or as a powder to be mixed with water.

** Using a sushi mat makes it easier to roll the nori tightly. However, nori can easily be rolled by hand if a sushi mat is not available.

NUTRIENTS (GRAMS)

Calories 366.5
Protein (g)33.8
Total Fat (g)2.0
Saturated Fat (g)0.5
Carbohydrate (g)51.1
Fibre (g)0.9
Cholesterol (mg)68.4
Sodium (mg)402.4
Potassium (mg)595.4

Calcium 5.0
Iron 16.0
Vitamin A 79.0
Vitamin C 61.0
Folate 73.0
Vitamin B12 20.0

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