OK, here is my version of the Garmin Rice Cake. It is delicious, nutritious and easy to eat on the bike, especially as you cruise through transition in a solo 24!?
- 1 cup Sushi rice (rinse in cold water, then microwave in 1.5 cups of water for about 10 minutes, stir it occasionally and stop when it is no longer chewy, but still a bit gluggy)
- 3 whole Eggs - whisk these up till they are a bit fluffy and have lots of air bubbles, then pour into a hot non-stick fry pan with a bit of olive oil. Swirl it around to make like an omelette or a pancake, turn over to cook the other side. Set aside to cool then dice into 2cm squares
- 150g of Prosciutto - dice into 2cm squares and fry this off in the frying pan, just till it goes pink, not too crispy.
- Mix the rice, eggs and proscuitto, then add a splash of soy sauce to taste and about 1/4 cup of grated Parmesan Cheese. Mix it all together.
- Now when it is all cooled a bit, spoon 1/4 of the mixture onto a sheet of seaweed that is made for sushi rolls. Spread it evenly down from top about 15mm thick leaving about a 3 cm gap at bottom and a 1cm gap on each side. Roll up and cut in half to create 2 nori rolls each about 10cm long and 3-4cm in diameter. Brush water on the bottom edge of sheet to make it stick, and you can fold up the two outside ends of the rolls so the mix doesnt fall out the bottom while you are riding and trying to eat these.
You should have enough mixture to do 4 sheets, that makes eight rolls
Each roll gives approx
- 150 kcal
- 20g Carbs
- 9g Protein
- 3g Fat