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Deconstructed California RollsDeconstructed California Rolls

Prepared by: Amy Vance,
Nutrition Specialist,

University of Missouri Extension

August 21, 2016


Yield: 4 servings (1 jar per serving)



  • 2 cups cooked brown rice
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon sugar
  • 1 tablespoon low-sodium soy sauce
  • 2 avocados diced, brushed with lemon juice to prevent browning
  • 2 cucumbers diced
  • 4 seaweed sheets (Nori) -- optional
  • 1 cup tuna, packed in water
  • 4 12-ounce canning jars



  • Heat the vinegar and sugar in a small saucepan over medium heat until the sugar is dissolved. While your brown rice is still warm, pour the vinegar-sugar mixture and soy sauce over it and toss to combine. Let cool to room temperature.


  • Assemble each jar in the following order:
    1. First (bottom) layer: 1/2 cup rice
    2. Second layer: 1/2 cup cucumber (or 1/2 cucumber)
    3. Third layer: 1 sheet of seaweed cut into small pieces if using
    4. Fourth layer: 1/4 cup tuna
    5. Fifth layer: 1/2 cup avocado


  • Store in the refrigerator until ready to eat. When ready to serve, dump jar's content into a bowl, toss, and enjoy.


Nutrition information per serving (1 jar)

Calories: 370

Total Fat: 3.5g

Protein: 7.4g

Fiber: 3.3g

Sodium: 231mg



Source: modified from Recipe Corner


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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.


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