Tuna and Avocado Poke Bowl
Fresh rice, tuna, and avocado in a poke bowl with cucumber and corn, finished with a soy dressing, sesame, and scallions.
- Tiempo
- 25 min
- Porción
- 544 kcal
- Ingredientes
- ≈ $2.44
- Proteína
- 31 g
Ingredientes
- 1 Canned tunapaquete 170 g ≈ $1.80 85 g
- 2 Short-grain ricepaquete 800 g ≈ $2.16 70 g
- 3 Avocadopaquete 1 unidades ≈ $1.20 0,5 unidades
- 4 Cucumbers≈ $3.67 por kg 80 g
- 5 Canned sweet cornpaquete 340 g ≈ $1.00 50 g
- 6 Carrots≈ $1.50 por kg 40 g
- 7 Soy sauce 15 ml
- 8 Sesame seeds 4 g
- 9 Lemon≈ $4.65 por kg 10 g
- 10 Green onionspaquete 50 g ≈ $1.30 8 g
Filas grises son existencias básicas: sal, aceite, especias. No se cuentan en el precio por porción.
Método
Rinse the rice in cold water until the water runs clear.
In a medium pot, bring water to a boil over medium heat, add the rice, cover and simmer 15–20 minutes until tender; remove from heat and let stand, covered, for 5 minutes, then fluff with a fork.
Do not add oil; slice the onion into rings or half-rings; scatter the green10 onions later if desired.
Arrange the rice on a flat plate in even rows or in small sectors to form a “pie-slice” pattern.
On each sector, place cucumber4 slices, avocado3 cubes, and the flaked tuna.
Drizzle with soy sauce to taste, sprinkle sesame and green10 onions; mix gently with a spatula so the ingredients come together but don’t crush them.
Serve in portions, optionally garnishing with extra greens10 as desired.
Ahead/ substitutions: you can prepare the rice and dressing ahead of time; just assemble the ingredients and add the dressing before serving.
Consejos
- Por qué así
- Rinse rice to remove excess starch so it stays separate and doesn’t turn mushy when mixed with dressing later. Use cold water to stop cooking immediately and avoid gummy texture.
- Sustituciones
- Replace cucumber with shredded carrot (40g) for crunch; swap avocado for 100g mashed mango if no avocado. Skip corn if unavailable. It’s just for texture.
- Errores frecuentes
- Overcooking rice turns it dry and clumpy; check by pressing a grain. It should hold shape but feel soft. Smell burnt soy sauce if you overheat it.
- Guardar y recalentar
- Eat fresh or store rice and toppings separately for 2 days; reheat rice in microwave (1 min) and add cold toppings. Freeze rice only if mixed with dressing. It’ll get soggy.
- Con qué servir
- Pair with miso soup for a light dinner or serve with a side of edamame for extra protein. Works for a quick weekday meal or a packed lunch.
En resumen
- Marcado como PP: el planificador lo elige con más frecuencia para los objetivos «bajar de peso» y «comer bien».
Comentarios 0
Iniciar sesión para dejar un comentario.
Aún no hay comentarios.