1. High Protein Onigirazu (Onigiri Sandwich) Bento
Ingredients (1-2 servings)
Chicken katsu and egg onigirazu
・3.5 oz (100g) Cooked rice
・1 sheet of Nori seaweed
・Lettuce leaves
・3.5 oz (100g) Chicken
・A pinch of Salt and pepper
・1 tbsp Flour
・1 tbsp Flour (for batter)
・1 tbsp Water(for batter)
・3-4 tbsp Panko
・Oil for frying
・Tonkatsu sauce
・1.7 oz (50g) Carrot
・1/2 tsp Olive oil
・A pinch of Salt and pepper
・A pinch of Dashi powder
・1 Boiled egg
・2 tsp Mayonnaise☆
・1/2 tsp Soy sauce☆
・A pinch of Salt and pepper☆
Beef and egg onigirazu
・3.5 oz (100g) Cooked rice
・1 sheet of Nori seaweed
・Lettuce leaves
・Red pickled ginger (Beni-shoga)
・2 oz (60g) Thinly sliced beef
・1-2 tsp Olive oil
・2 tsp Sake★
・2 tsp Soy sauce★
・2 tsp Mirin★
・1 tsp Sugar★
・1 Egg
Direction
1. [Chicken katsu and egg onigirazu] Cut chicken into thin flat strips. Sprinkle salt and pepper, coat them with flour, and batter (mix flour with water), and panko. Fry in oil for 3 minutes on each side.
Prepare a boiled egg. Mash the egg with a fork and mix with ☆.
Shred carrot, and stir-fry with a little oil. Season them with dashi powder, salt and pepper.
Place 50 g of rice in a small container and top with the ingredients (lettuce, carrot, egg, and chicken katsu). Pour tonkatsu sauce on the katsu. Place 50 g of rice on top of it. Cover with nori seaweed and turn over. Transfer to a piece of plastic wrap and then cover the rice with nori. Finally, wrap in plastic wrap and let sit for 5 minutes before cutting.
2. [Beef and egg onigirazu] Cook the beef with a little oil in a frying pan. Season it with ★.
Make a fried egg.
Place 50 g of rice in a small container and top with the ingredients (lettuce, fried egg, beef, and red pickled ginger). Place 50 g of rice on top of it. Cover with nori seaweed and turn over. Transfer to a piece of plastic wrap and then cover the rice with nori. Finally, wrap in plastic wrap and let sit for 5 minutes before cutting.
2. High Protein Omu-rice Bento
Ingredients (1-2 servings)
Omu-rice (omelete with rice)
・7 oz (200g) Cooked rice
・3.5 oz (100g) Chicken
・1 oz (30g) Carrot
・1 oz (30g) Onion
・2-3 tbsp Canned corn
・1/2 tsp Olive oil
・A pinch of Salt and pepper
・3 tbsp Ketchup☆
・1/2 tsp Consomme (or Your favorite stock powder/bouillon paste)☆
・1/2 tsp Sake☆
・1/2 tsp Soy sauce☆
・1/2 tsp Sugar☆
・1/2 tsp Butter☆
・1 Egg
・1/2 tsp Olive oil
Fried tofu stir-fry
・5.3 oz (150g) Atsu-age (Thick fried tofu)
・5.3 oz (150g) Komatsuna (Japanese mustard spinach)
・1 tsp Olive oil
・2 tsp Mirin★
・2 tsp Soy sauce★
・1 tsp Oyster sauce★
・1-2 tsp Sugar★
Direction
1. [Omu-rice] Cut chicken into small cubes, and mince vegetables. Stir-fry vegetables with a little oil. When they are soft, add chicken. Sprinkle salt and pepper on the chicken. Stir for a while and season them with ☆.
When the water content has decreased a little, add corn. When the ketchup has reduced to a simmer and the ketchup has lost much of its water content, turn off the heat and add butter.
Add rice and mix well. Make fluffy thin omelet with beaten egg.
2. [Fried tofu stir-fry] Cut komatsuna and atsu-age into small pieces. Stir-fry with a little oil and season them with ★.
3. High Protein Healthy Croquette Bento
Ingredients (1-2 servings)
Cabbage and chicken healthy croquette
・4.2 oz (120g) Ground chicken
・3.5 oz (100g) Cabbage
・2 oz (60g) Tofu
・2-3 tbsp Minced mitsuba or shiso or parsley
・2-3 tbsp Canned corn
・1 tsp Shantan (Chicken stock powder)☆
・1 tsp Sesame oil☆
・A pinch of Salt and pepper☆
・2 tbsp Flour (for batter)
・2 tbsp Water (for batter)
・3-4 tbsp Panko
・Oil for frying
Broccoli and chikuwa salad
・3.5 oz (100g) Broccoli
・2 oz (60g) Chikuwa (Boiled fish paste)
・1 tbsp Dried bonito flakes★
・1-2 tsp Shio-kombu (Salted kombu)★
・1 tsp Ground sesame★
・1 tsp Soy sauce★
・1 tsp Sesame oil★
・1/2 tsp Sugar★
Direction
1. [Croquette] Wrap tofu in paper towels and place a weight on top to remove moisture. Cut cabbage into small cubes, and cook them in microwave for 2 minutes @500W. Let it cool throughly, and remove water with paper towel. Mince mitsuba (shiso). In a mixing bowl, combine cabbage with mitsuba (shiso), tofu, corn, and ☆.
Form into rounds, dip in batter, and dust with panko. Fry in oil for 3 minutes on each side.
2. [Broccoli salad] Cut broccoli and chikuwa into small pieces. Cook broccoli in microwave for 1 minute @500W. Let it cool throughly, and remove water with paper towel.
In a mixing bowl, combine broccoli with chikuwa and ★.
4. High Protein Sandwich Bento
Ingredients (1-2 servings)
Shrimp and broccoli salad sandwich
・Your favorite bread
・1 Boiled egg
・3.5 oz (100g) Broccoli
・1/2 tsp Olive oil
・A pinch of Salt and pepper
・3.5 oz (100g) Shrimp
・1 tsp Sake☆
・1/3 tsp Grated garlic☆
・A pinch of Salt and pepper☆
・0.7 oz (20g) Mayonnaise★
・1/2 tsp Sweet chili sauce★
・A pinch of Sugar★
・A pinch of Black pepper★
Chicken and egg sandwich
・Your favorite bread
・1 Boiled egg
・Lettuce leaves
・A little mayonnaise
・2.8 oz (80g) Chicken
・A pinch of Salt and pepper
・2 tsp Potato starch
・2 tsp Oil
・2 tsp Sake◇
・1 tsp Soy sauce◇
・1 tsp Mirin◇
・1 tsp Sugar◇
・1/2 tsp Oyster sauce◇
・1/2 tsp Rice vinegar◇
Direction
1. [Shrimp and broccoli salad sandwich] Cut broccoli and shrimp into small pieces. Fry broccoli in a frying pan with a little oil. Sprinkle salt and pepper.
Fry shrimp with a little oil, and season them with ☆.
In a mixing bowl, combine broccoli with shrimp and ★. Place the salad between two pieces of bread of your choice.
2. [Chicken and egg sandwich] Cut chicken into small pieces. Sprinkle with salt and pepper, and coat them with potato starch. Fry with a little oil.
Prepare boiled egg and cut in half.
Sandwich lettuce, mayonnaise, chicken, and egg on your choice of bread.
