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Tuna and Black Sesame Rice Balls with Spicy and Juicy Protein Rich Weight Loss Recipe

Last Updated on November 18, 2024 by Arif Chowdhury

Are you in search of a healthy, satisfying snack that won’t derail your weight loss journey?

Tuna and Black Sesame Rice Balls are not just a treat for your taste buds; they’re packed with nutrition and flavor. This delightful recipe combines the rich, savory flavors of spicy tuna with the nuttiness of black sesame seeds and the satisfying chewiness of sticky rice.

Not only are these rice balls a great on-the-go option, but they also provide a balanced meal that’s easy to prepare. Let’s dive into the details!

Why Choose Tuna and Black Sesame Rice Balls?

When it comes to healthy eating, the combination of tuna and black sesame seeds brings a wealth of benefits. Tuna is an excellent source of lean protein, essential for maintaining muscle mass and keeping you feeling full longer.

In fact, a 3-ounce serving of tuna provides about 22 grams of protein, which can help curb those pesky hunger pangs.

Black sesame seeds, on the other hand, are tiny powerhouses of nutrition. They’re rich in healthy fats, vitamins, and minerals, including calcium and magnesium.

Plus, they add a delightful crunch and a unique flavor to our rice balls. Research shows that incorporating seeds like these into your diet can help improve heart health and support weight loss efforts.

Nutritional Benefits

Here are a few compelling statistics to consider:

  • Protein Power: As mentioned, a 3-ounce serving of tuna delivers around 22 grams of protein. High-protein diets have been linked to increased feelings of fullness and reduced overall calorie intake.
  • Healthy Fats: Black sesame seeds contain about 14 grams of fat per ounce, primarily unsaturated fats that contribute to heart health.
  • Fiber Content: While rice is often seen as a carb-heavy food, combining it with veggies and seeds can enhance its fiber content, which is crucial for digestion and satiety.

Ingredients You’ll Need

Creating these delicious rice balls is simpler than you might think! Here’s what you’ll need:

For the Rice Balls:

  • 2 cups sushi or sticky rice
  • 2 ½ cups water
  • 1 can (5 ounces) of spicy tuna (or plain tuna mixed with sriracha)
  • 1 tablespoon mayonnaise (optional)
  • 1 teaspoon soy sauce
  • ½ teaspoon sesame oil
  • ½ teaspoon minced garlic
  • Salt and pepper to taste

For the Coating:

  • ¼ cup black sesame seeds
  • ¼ cup white sesame seeds (optional for added texture)
  • Nori sheets (seaweed), cut into strips (optional for garnish)

Step-by-Step Recipe

Step 1: Prepare the Rice

  • Rinse the Rice: Start by rinsing your sticky rice under cold water until the water runs clear. This removes excess starch and helps achieve that perfect sticky texture.
  • Cook the Rice: Combine the rinsed rice and water in a rice cooker, or use a pot on the stove. If using a pot, bring it to a boil, then reduce to a simmer, cover, and cook for about 18-20 minutes or until the rice is tender and the water is absorbed.
  • Cool the Rice: Once cooked, let the rice cool slightly. This makes it easier to handle when forming the rice balls.

Step 2: Prepare the Tuna Filling

  • Mix the Tuna: In a bowl, combine the spicy tuna, mayonnaise (if using), soy sauce, sesame oil, minced garlic, and a pinch of salt and pepper. Mix well until all ingredients are incorporated.
  • Taste Test: Give your tuna mixture a taste! Adjust the seasoning to your preference, adding more sriracha if you like it spicier.

Step 3: Form the Rice Balls

  • Wet Your Hands: To prevent the rice from sticking, wet your hands with a little water.
  • Shape the Rice: Take about 1/3 cup of sticky rice and flatten it in your palm. Place a tablespoon of the tuna mixture in the center.
  • Seal the Rice Ball: Gently fold the rice over the filling and shape it into a ball. Repeat this process until all the rice and filling are used up.

Step 4: Coat the Rice Balls

  • Prepare the Seeds: In a shallow dish, mix the black and white sesame seeds.
  • Coat the Balls: Roll each rice ball in the sesame seed mixture until well-coated. This adds a delicious crunch and visual appeal.

Step 5: Serve and Enjoy!

  • Garnish: If desired, garnish with strips of nori for an extra touch of flavor.
  • Serve: These rice balls can be served immediately or stored in the fridge for later. They make a great snack, lunch, or even a light dinner option.

Tips for Success

  • Customize Your Filling: Feel free to experiment with the filling! You can add diced avocado, cucumber, or even mango for a refreshing twist.
  • Storage: Store any leftover rice balls in an airtight container in the refrigerator for up to 3 days. They can be enjoyed cold or warmed slightly in the microwave.
  • Vegan Alternative: For a plant-based version, substitute the tuna with mashed chickpeas or tofu seasoned with spices.

A Flavorful Way to Stay Healthy

Tuna and Black Sesame Rice Balls are more than just a delicious snack; they’re a fantastic way to incorporate balanced nutrition into your daily routine.

With their high protein content, healthy fats, and satisfying texture, they’re perfect for anyone looking to maintain a healthy lifestyle while enjoying delicious food. Whether you’re meal prepping for the week or looking for a quick and easy snack, these rice balls are sure to become a favorite in your kitchen.

So why wait? Grab your ingredients and get ready to savor the delightful flavors of these rice balls. Your taste buds and your waistline will thank you!