A California skinny roll is a delicious low calorie sushi roll that combines crab meat, avocado, cucumber, and rice. It is considered a “skinny” roll because it does not contain any additional fillings like tempura or mayonnaise which would significantly increase the calorie content. California skinny rolls are a lighter and healthier version of the popular California roll. They make a satisfying meal that is lower in calories but still full of flavor.
Contents of a California Skinny Roll
The main ingredients in a California skinny roll are:
- Crab meat (usually imitation crab)
- Avocado
- Cucumber
- Rice
- Nori (dried seaweed)
Here is a breakdown of each key ingredient:
Crab Meat
California skinny rolls typically use imitation crab meat rather than real crab. Known as surimi, imitation crab is made from white fish that has been pulverized and shaped to resemble the taste and texture of real crab legs. It provides the classic crab flavor without the high price tag of real crab. Surimi is lower in fat and calories than real crab.
Avocado
Avocado adds creaminess as well as nutrients like healthy fats, fiber, and potassium. It complements the flavor of the crab meat. Using just half an avocado helps keep the calorie count down.
Cucumber
Cucumber provides a nice crunch and refreshing flavor. It also adds vitamins, minerals, and hydration. Like avocado, cucumber makes the rolls taste indulgent while keeping them light.
Rice
Sushi rice provides carbohydrates to help fill you up. Opting for brown rice adds extra fiber and nutrients compared to white rice. The rice acts as the base that holds the other ingredients together.
Nori
Nori is the dried seaweed wrapper that encases the rice and fillings. It has a sweet and salty umami flavor. Nori contains fiber, vitamins, minerals, and antioxidants. It also helps hold the roll together.
Nutrition Facts
The nutrition facts for a California skinny roll can vary slightly depending on the specific ingredients and quantities used. However, here are some general nutrition facts for a standard skinny roll made with imitation crab, 1/2 avocado, cucumber, and brown rice:
| Nutrition Facts | 1 Roll |
|---|---|
| Calories | 150 |
| Total Fat | 4g |
| Saturated Fat | 0.5g |
| Trans Fat | 0g |
| Cholesterol | 15mg |
| Sodium | 350mg |
| Total Carbohydrates | 23g |
| Dietary Fiber | 2g |
| Sugars | 2g |
| Protein | 4g |
As you can see, a California skinny roll is fairly low in calories, fat, and carbs compared to other sushi rolls. The fiber, vitamins, minerals, and lean protein make it a satisfying light meal.
How to Make California Skinny Rolls
Here is a step-by-step guide to making California skinny rolls at home:
Ingredients
- 1/2 cup sushi rice
- 2 nori sheets
- 1/4 avocado, sliced
- 1 oz imitation crab meat, shredded
- 1/2 cucumber, julienned
- 1 tsp rice vinegar
- 1/2 tsp sea salt
- Water as needed
Directions
- Cook the sushi rice either in a rice cooker or on the stovetop. Let it cool to room temperature.
- Lay a nori sheet shiny-side down on a sushi rolling mat. Spread half the rice evenly over the nori, leaving a 1-inch strip uncovered at the top.
- Dip your fingers in water and lightly moisten the exposed nori strip to help seal the roll.
- Align the fillings across the center of the rice in this order: cucumber, avocado, crab.
- Lift the edge of the mat over the fillings and gently roll it away from you, pressing to seal the roll into a tight cylinder.
- Wet the edge of the nori and complete rolling. Cut the roll in half, then slice each half into 5-6 pieces.
- Repeat process with remaining ingredients for a second roll.
- Mix rice vinegar with salt. Drizzle this seasoning over the sliced rolls.
Be careful when cutting the rolls to keep the fillings intact inside. Use a sharp, wet knife. Enjoy your freshly made skinny California rolls!
Where to Find California Skinny Rolls
You can purchase pre-made California skinny rolls at many grocery stores, restaurants, and sushi bars including:
- Whole Foods – found in the prepared foods/sushi section
- Trader Joe’s – in the packaged sushi rolls area
- Kroger – check the fresh or frozen seafood section
- Publix – located in the Deli department
- Wegmans – fresh or frozen seafood department
- Sushi restaurants – look for it on the menu
- Japanese/Asian restaurants – may have on sushi menu
The pre-packaged rolls at grocery stores are convenient but they tend to be pricier than making them yourself. Restaurant rolls will be freshly made but also expensive. Watch out for heavy sauces and fried ingredients if you want to keep it light.
How to Skinny-fy Regular California Rolls
Traditional California rolls contain more calories and fat since they include imitation crab, avocado, cucumber, and mayonnaise. If you want to enjoy California rolls while avoiding the extra calories, here are some tips for lightening them up:
- Use less mayo – Ask for light mayo or just a thin schmear rather than a big glob.
- Skip the fried stuff – Don’t add fried wontons, tempura bits, etc.
- Switch the rice – Opt for brown rice over white to increase fiber.
- Easy on sauces – Soy sauce, eel sauce, and spicy mayo all pack a lot of sodium and fat.
- Load up on veggies – Add extra cucumber, avocado, mango, or asparagus.
- Halve the roll – Share one roll rather than eating a whole roll yourself.
You can also request your sushi roll be made with a soy paper wrap instead of rice to slash carbs. With a few simple substitutes, you can still enjoy the delicious taste of California rolls without all the calories.
California Skinny Roll Variations
There are many ways to customize California skinny rolls based on your tastes and dietary needs. Some popular variations include:
Spicy California Skinny Rolls
Add a kick with sliced jalapenos or sriracha. Skip the spicy mayo and opt for a sprinkle of chili powder or hot sauce instead.
Tempura Skinny Rolls
Lightly frying veggies like zucchini or sweet potato in tempura batter can add crunch without too many additional calories. Use tempura in moderation.
Rainbow Skinny Rolls
Load up your rolls with bright, colorful veggies like carrots, bell peppers, or mango for a fun, healthy meal.
Vegan Skinny Rolls
Make it meatless by using tofu, mushrooms, or hearts of palm instead of crab meat. Swap the avocado for cucumber to make it fully vegan.
Unagi Skinny Rolls
Add a slice of grilled eel for a protein boost. Unagi contains vitamin A, vitamin B, riboflavin, calcium, iron and potassium.
There are endless options for giving this light classic roll your own personal twist.
Benefits of California Skinny Rolls
Some of the top benefits of choosing California skinny rolls include:
- Lower in calories – Skipping mayo, frying, and white rice slashes calories compared to regular rolls.
- Provides lean protein – The imitation crab and fillings like tofu contain protein to help you feel full.
- Packed with nutrients – Avocado, cucumber, nori, and brown rice offer vitamins, minerals, and antioxidants.
- High in fiber – Fiber from the vegetables, avocado, brown rice, and nori aids digestion.
- No cooking required – It’s a quick, healthy meal whether store-bought or homemade.
California skinny rolls make an excellent light lunch or dinner. Their fresh flavors and lighter ingredients offer a nutritious sushi fix.
Conclusion
California skinny rolls provide a delicious lower calorie option to enjoy one of America’s favorite foods – sushi. Swapping out higher calorie ingredients for fresh vegetables, avocado, and brown rice creates a lighter, healthier roll with all the taste. You can customize skinny rolls with your favorite fillings or try fun new variations. California skinny rolls are easy to make at home or find pre-made at many grocery stores and restaurants. Savor the flavors of crab, avocado, and cucumber without all the excess fat and calories next time your sushi craving strikes.