Work top to bottom — prep ahead while timers run
Gather everything first, then follow the steps
Protein· 1
- 100 g canned tuna in water, drained100g
Carbs· 1
- 100 g jasmine rice (raw, cooked ahead)100g
Sauces· 1
- ½ tsp light soy sauce(staple)5g
Spices· 1
- pinch of black pepper(staple)1g
Dairy· 1
- 2 tbsp low-fat Greek yogurt30g
Other· 1
- 2 nori sheets6g
Flake the drained tuna and mix with the Greek yogurt, light soy and black pepper into a filling.
Why? Greek yogurt for mayo cuts roughly 80% of the fat for the same creaminess and adds protein — this swap keeps showing up in this book because it works every time.Next up:Wet your hands, take a portion of cooked rice, tuck in the tuna filling, shape into a triangle, and wrap with nori.
Wet your hands, take a portion of cooked rice, tuck in the tuna filling, shape into a triangle, and wrap with nori.
Why? Wetting your hands keeps the rice from sticking, and pressing the outer layer firm is what keeps the tuna filling sealed inside for the commute.Tip: Zero stovetop needed — cook the rice the night before and chill it, then just shape in the morning.