WMBD Morning Show

Ashley Simper, MS, RD, LDN

Community/Outpatient Dietitian

OSF Saint Francis Medical Center

Central Illinois Academy of Nutrition and Dietetics Media Spokesperson

Marcy Ruiz, Dietetic Intern, OSF Saint Francis Medical Center


Spicy California Sushi Roll

Did you know that a roll of sushi can range from 500-700 calories! This recipe cuts the calories down to less than 300 per roll and has the added fiber benefit from the whole grain rice and avocado.  Who would have thought sushi was so easy to make at home!

Rice Mix

1 cup of multigrain brown rice medley

2 teaspoons rice vinegar

1 Tablespoon light mayonnaise  

1 teaspoon Sriracha hot sauce


Sushi Roll

4 nori/edible seaweed sheets

1 cup rice mix

2 teaspoons lite soy sauce

2 medium sized avocado, peeled, seeded and mashed

6 imitation crab sticks

1 cup diced cucumber

1 teaspoon, finely chopped chives

2 teaspoons sesame seeds


  1. In a small bowl, combine ingredients for the rice mix and set aside.
  2. Lay one nori sheet on a flat surface. Horizontally, layer ¼ cup rice mixture, ½ teaspoon soy sauce, ½ mashed avocado, 1 ½ crab sticks, ¼ cup cucumber, ¼ teaspoon chives, and ½ teaspoon sesame seeds. 
  3. Press sushi roll together firmly by folding over one end of nori sheet to cover mixture. Roll tightly.  Cut into 8 pieces with a sharp knife.

Serves 4

Nutrition Information

Per 8 sushi pieces

Calories:  298

Total Fat:  18 g

    Saturated Fat:  2 g

Sodium:  467 mg

Total Carbohydrate:  28 g

    Dietary Fiber: 9 g

    Sugars:  4 g

Protein:  9 g