Sesame Sushi Rice
Here, little fat and many complex carbohydrates are put on the plate. The latter are the most important, fastest available energy source for our body. Depending on the load, its reserves only last for up to 90 minutes; then we need a replenishment in order to remain efficient and to be able to concentrate well.
If you miss the fish here, cover the omelette with slices of smoked salmon before rolling it up. They provide protein and valuable omega-3 fatty acids.
(Percentage of daily recommendation)
|Calorie||365 kcal||(17 %)|
|Protein||10 g||(10 %)|
|Fat||10 g||(9 %)|
|Carbohydrates||56 g||(37 %)|
|Sugar added||1 g||(4 %)|
|Roughage||3 g||(10 %)|
|Vitamin A||0.2 mg||(25 %)|
|Vitamin D||0.9 μg||(5 %)|
|Vitamin E||1.2 mg||(10 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||3.7 mg||(31 %)|
|Vitamin B₆||0.2 mg||(14 %)|
|Folate||84 μg||(28 %)|
|Pantothenic acid||1.1 mg||(18 %)|
|Biotin||11.2 μg||(25 %)|
|Vitamin B₁₂||0.8 μg||(27 %)|
|Vitamin C||10 mg||(11 %)|
|Potassium||270 mg||(7 %)|
|Calcium||144 mg||(14 %)|
|Magnesium||98 mg||(33 %)|
|Iron||2.8 mg||(19 %)|
|Iodine||14 μg||(7 %)|
|Zinc||1.9 mg||(24 %)|
|Saturated fatty acids||1.9 g|
|Uric acid||74 mg|
Put the rice in a sieve, rinse and cook according to package instructions.
Meanwhile, toast sesame seeds in a small frying pan until golden brown and set aside.
Trim scallions, rinse and finely chop. Finely crumble nori seaweed with fingers and place on a small plate.
Drain the ginger on paper towels.
Trim chile pepper, cut in half lengthwise, remove the seeds, rinse and cut into thin slices.
Combine the eggs with 1 tablespoon soy sauce in a bowl and mix together with a whisk.
Heat oil in a large non-stick pan. Add egg mixture and cook until thickened over medium heat, 3-4 minutes.
Remove omelet from the pan and allow to cool slightly.
Roll omelet and cut into narrow strips.
Stir rice vinegar and remaining soy sauce and sugar in a bowl. Add chile pepper, half of the sesame seeds, drained ginger slices and scallions and mix well.
Fold in omelet. Season to taste with salt and pepper. Before serving, sprinkle with nori seaweed and remaining sesame seeds.