Bento Cookbook 30 Bento Box Recipes.pdf
Transcript of Bento Cookbook 30 Bento Box Recipes.pdf
BentoCookbook
30BentoBoxRecipesYouWillLove!
BY
GordonRock
Copyright2015GordonRock
KindleEdition
LicenseNotes
NopartofthisBookcanbereproducedinanyformorbyanymeansincludingprint,electronic,scanningorphotocopyingunlesspriorpermissionisgrantedbytheauthor.
Allideas,suggestionsandguidelinesmentionedherearewrittenforinformativepurposes.Whiletheauthorhastakeneverypossiblesteptoensureaccuracy,allreadersareadvisedtofollowinformationattheirownrisk.Theauthorcannotbeheldresponsibleforpersonaland/orcommercialdamagesincaseofmisinterpretingandmisunderstandinganypartofthisBook
Abouttheauthor
GordonRockistheauthorforhundredsofcookbooksondeliciousmealsthatthe‘averageJoe’canattemptathome.Including,butdefinitelynotlimitedto,theAmazonPrimebestseller“SmokingMeat:TheEssentialGuidetoRealBarbecue”.
Rockisalsoknownforotherwell-knowntitlessuchas“MakingFreshPasta”,“HotSauce”,“ThePaleoChocolateLovers”and“VeganTacos”,justtonameafew.
Rockhasbeennominatedforvariousawardsandhasrecentlybeenoffereda‘Question&Answers’columninFoodandWineMagazinethatwillgivehimagreatermediumtorespondtoallthequeriesreadersmayhaveafterattemptinghisrecipes.HehasalsobeenhonoredbytheInstitutionofCulinaryExcellenceforhisoutstandingrecipes.
GordonRockgrewupintheoutskirtsofLosAngelesinCalifornia,wherehegraduatedfromtheCulinaryInstituteofAmericawithhonors.Hestillresidestherealongwithhiswifeandthreekids.Heoperatesanon-profitorganizationforaspiringcookswhoareunabletofinancetheirculinaryeducationandspendspracticallyallhissparetimeeitherinthekitchenoraroundhisdeskwriting.
Foracompletelistofmypublishedbooks,please,visitmyAuthor’sPage…
http://amazon.com/author/gordonrock
Youcanalsocheckoutmyblogat:http://grodon-rock.blogspot.com
OrmyFacebookPageat:https://www.facebook.com/ChefGordonRock
TableofContentsIntroduction
1.ChikuwaCucumber
2.CheeseburgerCups
3.LemonyBasilOrzoPastaSalad
4.BlackForestHamandCaramelizedOnionGrilledCheese
5.SweetHotMustardandJarlsbergGrilledCheese
6.ChickenTaco
7.MediterraneanTunaSalad
8.VegetablePickleSalad
9.RafuteRillettes
10.TeriyakiChickenwithRoastedMushroomCap
11.SesameFlavoredBeefwithCarrotKinpira
12.VegetableFrittata
13.SalmonFurikakeSushiBento
14.MushroomRiceandLemonChickenNuggetBento
15.PanfriedKomachibu
16.Pan-friedCrispyChickenNuggetswithGobo
17.PoppySeedEncrustedGreenPeaMini-Burgers
18.DeepFriedPorkCutlets
19.Mini-Meatloaves
20.MiniCabbageRolls
21.WalnutMisoPasteforCookedVegetables
22.SweetStewedWhiteBeans
23.Bacon-WrappedAsparagus
24.BasicTacoMeatMix
25.SautéedSpinach
26.AppleBunny
27.Tamagoyaki
28.EarlGreyTeaMuffins
29.ShuumaiDumplings
30.GomashioCookie
Conclusion
FreeBonusCookbooks
Author’sAfterthoughts
MoreBooksbyGordonRock
Introduction
Lazinessisamajorfactorthatleadstoanunhealthylifestyle.Lazinessisnotonlyrestrictedtooneaspectbutcanbedefinedinmanyways.Neglectingyourhealthandmakingpoorchoicesisalsooneoftheformsoflaziness.Commonlywhenitcomestodebatingaboutanunhealthylifestyle,thepoorchoicesareconcerningeverydaymeals.
Lunchtimeisthattimeofthedaywhenthemajorityofpeopleeatunhealthysnacks.Theeasiestchoicestomakearegreasydoughnuts,hotdogs,fattyburgersoranythingavailableatthecafeteria.Whathappensaftereatingsomuchgreasyfood?Youbecomesluggishandloseinterestinyourwork.
Whatistheeasiestwaytoadoptahealthylifestyle?Makingsmallbutrightchoicesisthefirststepstowardsyourwellbeing.Donotrushintoanything;youcannotjustendalifestylethatyouhavebeenfollowingforages.Takebabystepsandseeyourselftransformwithinnotime.
Firstofall,starteatinghealthy.Wakeupafewminutesearlierthanyouusuallydointhemorningandprepareyourandyourfamily’slunch.Bentolunchboxesareagreatwaytoportioncontrol.Thebestpartisthatyoucanpackhealthyandnutritiousmealsinyourbentobox.
Thisbentocookbookwillintroduceyoutowaysyoucanpackyourbentoboxandthemealsthatyoucantakewithyourself.ThisBentocookbookisacompletesetofbentoboxrecipesandsinglesidelinebentorecipesthatyoucanmixandmatchwithotherrecipesofthisbookandcompleteyourlunchbox.
1.ChikuwaCucumber
ChikuwaarelongfishcakespopularinJapanandarepartofJapanesecuisine.Stuffingtheselongfishcakeswithcucumberpiecesmakesaquickandeasysidedishforyourbentolunchbox.
Servings:5fishcakes
Preparationtime:5minutes
Ingredients:
Japanese/Englishcucumber,1Chikuwa(Japanesefishcake),1package
Method:
Slicetheedgesofthecucumbertomakeitthesamelengthaschikuwaandpeelofftheskin.
Slicethecucumbercrosswiseinto5piecesandscoopouttheseedsfromeachpiece.
Nowputeachcucumberpieceinsidechikuwaandsliceitintomediumsizepieces.
2.CheeseburgerCups
Theseminicheeseburgerswillfitperfectlyinabentolunchbox.Thisrecipeissimpleandcanbemadeinthemorningifyouhaveenoughtime.Justpreparethedoughandbeefovernightanddothebakingnextmorning.
Servings:6burgers
Preparationtime:20minutes
Ingredients:
ForBurgerMix:
Groundbeef,1poundBrownsugar,2tablespoonMustard,1tablespoonCheese,shreddedKetchup,½cupWorcestershiresauce,1½cup
ForBiscuits:
All-purposeflour,2cupsShortening,5tablespoons
Bakingpowder,2½teaspoonMilk,¾cupSalt,¾teaspoon
Method:
Preheattheovento400F.
Combineflourwithsalt,shorteningandbakingpowder.Pourmilkgraduallyandformsmoothdough.
Dustsomeflouroncounterboardandrolloutthedoughintoasmoothball.
Cutinto6piecesandflatteneachpieceusingarollingpinandplaceinagreasedmuffintray.
Nowcookbeefuntilnolongerpink.Addalltheremainingingredientsandcookwell.
Topeachsectionofthemuffintraywithbeefmixtureandaddcheese.
Popthetrayintheovenandbakefor15minutesoruntilnicelybrown.
3.LemonyBasilOrzoPastaSalad
Thisrecipeisaperfectsummertreatandincludesalltheexoticflavorsofsummer.Formoretexture,addacanoffetacheese,mushroomsandgrilledchickencubes.Thissaladissupposedtobeservedcoldsoyoucanconvenientlymakesomeextrafornextday’slunch.
Servings:10
Preparationtime:9minutes
Ingredients:
Orzopasta,1poundRoastedredpeppers,½cup,choppedLemonzestfrom2largelemonsFreshbasil,1package,choppedOliveoil,½cupSalt,¼cupFreshflatleafparsley,½cup,choppedYellowandredgrapetomatoes,2cups,halvedGreenonions,½cup,cutonlygreenpartLemonjuice,½cup
Method:
Cookpastainsaltedboilingwaterfor9minutes.DrainandsetasideDONOTrinse.
Whilethepastaiscookingpreparethedressingbycombinelemonjuice,zestandoliveoiltogether.
Puthotpastainthedressingandaddveggies.Tosswell.
Refrigerateovernightoratleast2hours.
4.BlackForestHamandCaramelizedOnionGrilledCheese
ThesecretingredientofthisrecipeiscambozolacheesewhichisaGermanbluecheeseandiseasilyavailableinstores.Thetextureofthischeeseiscreamyandcomplimentsryebreadandblackforestham.
Servings:1
Preparationtime:10minutes
Ingredients:
Blackforestham,2oz.thinlyslicedUnsaltedbutter,1tablespoon,softenedCambozolacheese,2oz.thinlyslicedCaramelizedonions,2tablespoonsLightryebread,2slices
Method:
Spreadbutteroneachsliceandkeepaside.
Heatoilinapanandplacebutteredslicesinthepanwithbutteredsidefacingdown.Placecheeseslices,onionandhamandtopitwithanotherbutteredslice.
Toasteachsidefor5minutesatleast.
5.SweetHotMustardandJarlsbergGrilledCheese
Sweethotmustardpairsgreatlywithcheeseandpretzelrolls.Itisaquicksnackandkeepsyoufullforalongtime.Jarlsbergcheeseiseasilyavailableatthestore.Ifyoudon’thavesoftpretzelrolls,thenyoucanuseDutchcrunchrollasasubstitute.
Servings:1
Preparationtime:15minutes
Ingredients:
Sweethotmustard,2teaspoonSoftpretzelroll,1Jarlsbergcheese,1/3cup,shreddedUnsaltedbutter,1teaspoon,softened
Method:
Slicethepretzelrollinhalfhorizontallyandflattenitalittlewithyourhandsorarollingpin.
Spreadmustardpasteintheinnersidesoftherollandbutterontheouterside.
Heatanonstickpanandplacetherollwithbutteredsidefacingthebottom.Addcheese
andtopitwiththeremaininghalf.
Toasteachsidefor5minutes.
6.ChickenTaco
Thesechickentacosareservedwithhealthycorntortillas.Youcanpackthesetacoswithdicedtomatoes,pickledcucumbersandsalsaontheside.Youcanalsoaddcheeseandsourcreamformoreflavor.
Servings:1
Preparationtime:5minutes
Ingredients:
Chickenbreast,2,shreddedCuminpowder,1teaspoonTacopowder,½teaspoonSalt,totastePepper,totasteCorntortilla,1
Method:
Seasonshreddedchickenwithtacopowder,saltandcumin.
Fillthecorntortillaswiththechickenmixtureandenjoy.
7.MediterraneanTunaSalad
Itisalightandhealthysaladrecipeperfectforyourbentolunchbox.Youcanpairthiscrunchytunasaladwithgreengrapes,carrotsandsalsa.Thisrecipeisenoughtoserve4people,whichmeansitwillmake4bentolunchboxes.
Servings:4
Preparationtime:20minutes
Ingredients:
Dijonmustard,2teaspoonsGrapetomatoes,1pint,halvedFreshdill,¼cup,choppedKirbycucumber,1,seededandchoppedPitabread,2piecesSalt,totastePepper,totasteScallions,1bunch,slicedChickpeas,1canof14oz.drainedandrinsedRomainelettuce,1head,shreddedExtra-virginoliveoil,1/3cupSolidwhitetunainwater,1can,12oz.drainedandflaked
Zestof1lemonLemonjuiceof1lemon
Method:
Preparethedressingbycombininglemonjuicewithmustardandzest.Graduallydrizzleoliveoilandmixwell.
Adddillandseasonwithsaltandpepper.
Inanotherbowlcombinechickpeaswithcucumber,tuna,scallionsandtomatoes.Add¼cupofthedressandtosswelltocombine.
Heatagrillpanandbrusheachsideofpitabreadwithoil.Sprinklealittlepepperandsalt.
Grilluntilforabout2minutesandsliceintowedges.
Combinetheremainingdressingwithlettuceandaddtunasalad.
Packinthebentoboxwithgrilledpitaslices.
8.VegetablePickleSalad
Thisvegetablepicklesaladwilllastinyourrefrigeratorforweekssoyoucaneasilymakeitinalargequantityandpackforluncheveryalternativeday.Packthesesweetandsavorypickledvegetableswithsomeradishpickles,bánhmibaguetteandstrawberries.
Servings:2
Preparationtime:5minutes
Ingredients:
Cabbage,2cups,shreddedDriedredchilipeppers,3Carrot,1cup,shreddedSugar,4tablespoonsSalt,1teaspoonRicevinegar,½cupCucumber,1cup,shreddedKonbudashistockgranules,1teaspoon
Method:
Combineallthevegetablestogetherinalargebowlandseasonwithsalt.Massagewelluntilsomeoftheveggieswilts.
Nowaddalltheremainingingredientsandcoverthebowltightlywithalid.
Tosswelluntiltheveggiescombineintheseasoning.
Refrigerateovernight.
9.RafuteRillettes
Thisrecipemakesdeliciousandjuicyporkbellythatiscookedforhourstoreachitsdesireddoneness.Youcanpackitinabentoboxasitisoruseitasspreadonbread.Itcanbekeptinthefreezerforweeks.
Servings:4
Preparationtime:3hours
Ingredients:
Porkbelly,2poundRawcanesugar,½to¾cupSake,2cupsDarksoysauce,½cupFreshginger,1inchpiece,slicedDashistock,4cups
Method:
Fillalargepotwithwaterandaddporkbelly.Add½cupofsakeandboilonhighheat.
Turntheheatlowandsimmerfor60minutes.
Drainthewaterandreserveparboiledporkbelly.Trimofanyexcessfat.
Nowuseaforkandshredthemeatfinely.DONOTuseafoodprocessorforthispurpose.
Cleanthepotandaddbacktheshreddedmeatintoit.
Addremainingsake,dashiandginger.Addsomemorewaterifdesiredasyouhavetocoverthemeat.Bringthemixturetoaboil.
Turntheheatlowandaddsugar.Simmerfor60minutes.
Coverthepotwithfoilandpunchafewholesinit.
Addsoysauceandsimmerforanother60minutes.
10.TeriyakiChickenwithRoastedMushroomCap
Teriyakichickencanbepreparedovernight,howeverroastedmushroomcapsneedstobefreshsoyouhavetopreparetheminthemorning.Theywilltakehardly10minutesofyourtime.Packmushroomsandchickenwithbloodorangeandrice.
Servings:1
Preparationtime:10minutes
Ingredients:
Chickencubes,1cupSoysauce,2teaspoonMirin,2teaspoonSugar,1teaspoon
ForChevreMushroomCaps:
Pancetta,4teaspoon,cubedBroccolirabeleaves,3tablespoon,choppedGarlic,½clove,mincedButter,1teaspoonGoatcheese,2tablespoon,softened
Mushroomcaps,3
Method:
Greaseapanwithoilandcookchickenuntilbrown.
Addsoysaucesugarandmirin.Combinewellandcookuntilmeatistender.
Tomakemushroomcaps,meltbutterinapanandsautégarlic,pancettaandbroccolileaves.
Transferthecontentsinabowlandaddcheese.Useaforktomixeverythingtogether.
Stuffmushroomcapswiththismixtureandplacetheminatoasterovenbroileruntilroastedandturnbrown.
Packinthebentoboxwithrice.
11.SesameFlavoredBeefwithCarrotKinpira
Thesejuicybeefstripsareflavoredwithsesameoil,soysauceandmirin.Itisbetterifyouleavetheminthemarinadeovernightandcookthemthenextmorning.Thiswillalsosaveplentyofyourpreparationtimeinthemorning.Packyoubentolunchboxwithbeef,carrotkinpiraandbrownrice.
Servings:2bentoportions
Preparationtime:20minutes
Ingredients:
ForBeef:
Beef,200g,thinlycutMirin,2teaspoonSesameoil,2teaspoon+1teaspoonSoysauce,2teaspoonBrownsugar,1teaspoon
ForCarrotKinpira:
Carrots,2Sesameseeds,1teaspoonDarksesameoil,1tablespoon
Soysauce,1tablespoonRedpepperflakes,1/8teaspoon
Method:
Slicebeefintothinstripsandmixwithsoysauce,2teaspoonsesameoil,brownsugarandmirin.Combinewell.Allowthebeeftositinthemarinadefor10minutes.
Heat1teaspoonofsesameoilinanonstickpanandcookbeefuntildoneandturnsbrown.
Tomakecarrotkinpira,slicecarrotsintothinmatchsticks.
Heatsesameoilinapanandcookcarrotsforaround5minutes.Seasonwithredpepperflakes.Addsoysauceandsesameseedsandtosswelltocombine.
12.VegetableFrittata
Thisrecipemakesacreamyandfluffyvegetablefrittata.Ifyoudon’thavearicecookerthenyoucanalsomakeitonthestove.Tocookyourveggiesreallyfast,slicethemsmallandthin,makingsureyoudonotovercookthem.
Servings:2
Preparationtime:10minutes
Ingredients:
Smallpotato,1,peeledandfinelyjuliennedOliveoil,1tablespoonYelloworredpepper,1small,dicedSmallzucchini,1,cutintothinroundsGarlic,1wholeclove,peeledSalt,totastePepper,totaste
ForEggMixture:
Largeeggs,6Cheese,2tablespoon.GratedOliveoil,1tablespoon
Salt,totastePepper,totaste
Method:
Heat1tablespoonofoilandgarliccloveinanonstickpan.Whentheoilhadheatedupandcloveturnsbrown,discardtheclove.
Addveggiesandseasonwithpepperandsalt.Stirfryuntilcrispthenkeepaside.
Drizzle1tablespoonofoilinaricecookerbowlandspreaditslightlyontheedges.
Addeggsandcheese.Seasonwithpepperandsalt.Whiskuntilfoamy.
Spreadtheveggiesinthemixtureandplacethebowlinthecookerandcookontheregularsettings.
13.SalmonFurikakeSushiBento
Don’tworryifyoudon’townahangirioraricecooker.Sushiricecaneasilybecookedinaconventionalpotandhangiricanbesubstitutedwithalargebowl.Alwaysuseawoodenspatulatofoldthericewithsushivinegartoretainitsglossytexture.
Servings:2
Preparationtime:30minutes
Ingredients:
ForSalmonFurikake:
Rawsalmonfilletwithskin,1,150gLightsoysauce,2teaspoonSake,½cup+1heapingtablespoonMirin,1tablespoonSalt,totaste
ForSushiRice:
Japonicarice,2cupsDashistock,2¼cupsSushivinegar,¼cup
Method:
Rubsaltoneachsideofthefilletandrefrigeratorfor60minutes.
Placefilletinanonstickpanwithskinsidefacingthebottom.
Addsakeandcoverwiththelid.Steamcookonmediumheat.
Transferthesteamedfishonaplateandflakeitusingafork,alsodiscardanybonesyoufind.
Cleanthepanandplacethefishbackinit.
Add1heapingtablespoonofsake,soysauceandmirin.Andcookuntilflaky.
Topreparesushirice,drainandrinsericeatleast3timesoruntilthewaterturnsclear.
Straininameshsieveandkeepasidefor30minutes.
Nowtransferriceinaricecookerandadddashistockandallowittostandforanother15minutes.
Cookriceonhighforaminutethenturntheheattomediumandcookfor5minutes.Lastly,turntheheatlowandcookuntilthewaterhasdriedout.
Transferriceintoahangiriandstirsushivinegar.Workfastandmixricewiththevinegar.Makesureyoudonotmushthericewhilemixing.
14.MushroomRiceandLemonChickenNuggetBento
Thisrecipemakesjuicyandflavorfullemonchickennuggetsservedwithmushroomrice.Toaddmoreflavortothenuggetsyoucanaddmirin,masalawineorsakebutthenreducetheamountoflemonjuicebyhalf.
Servings:2largebentoboxes
Preparationtime:30minutes
Ingredients:
ForLemonChickenNuggets:
Lemonjuicefrom1lemonChickenbreasts,boneless,skinlessandcubedSoysauce,2teaspoonSalt,totastePepper,totasteOliveoil,1-2tablespoon
Cornstarch
ForMushroomRice:
Largedriedshiitakemushrooms,2Soysauce,2tablespoonsKombuseaweed,1pieceFreshginger,1piece,choppedSake,1tablespoonWhitejaponicarice,2cupsMixedmushroom,1cup,sliced
Method:
Topreparenuggets,seasonwithlemonjuicefromhalflemon,saltandpepper.Setasidefor15minutes.
Heatoilinanonstickpan.
Evenlycoateachchickencubesincornstarchandcookuntilcrispyandgoldenfrombothside.
Addsoysauceandremaininglemonjuiceandcookfor5minutes.
Topreparerice,soakshiitakemushroomswithseaweedinalargebowlfilledwithwater.
Removemushroomsfromthewaterusingaslottedspoonandsqueezeanyexcesswater.
Sliceitfinelyandcombinewithmixedmushroomsandginger.Seasonwithsakeandsoysauce.Keepasideandpreparerice.
Rinseanddrainriceatleastthreetimesuntilthewaterrunsclear.
Puttheminthericecookerandaddmushroomsalongwithitsliquid.Theliquidshouldbearound2cups.
Keepricesoakedwithmushroomfor60minutes.
Cookriceaccordinglytothenormalcookersettings.
15.PanfriedKomachibu
Komachibuarepanfriedinthesoakingliquidofthemushroomsforthisrecipe.Youcanusemushroomslaterinanyotherrecipe,butuntilthenrefrigerateitinitssoakingliquid.Thesecrispykomachibumakesaperfectsidedishinyourbentolunchbox.Pairthemwithfreshfruitsandveggies.
Servings:4
Preparationtime:10minutes
Ingredients:
Komachibu/Chikuwabu,20Sugar,½teaspoonMirin,1tablespoonSoysauce,1teaspoonDriedshiitakemushrooms,3Oystersauce,1tablespoon
Method:
Soakmushroomin2cupsofwaterovernight.
Soakkomachibufor5minutesincoldwater.Drainandsqueezeanyexcessliquid.Keepaside.
Fillanonstickpanwith1cupofmushroomwater.Refrigeratethemushroomintheremainingliquidforlateruse.
Addkomachibuinthemushroomliquidandseasonwithsoysauce,oystersauce,sugarandmirin.
Simmeronlowuntiltheliquidhasevaporated.Turnthekomachibu¾timestoalloweachsidetocookwell.
16.Pan-friedCrispyChickenNuggetswithGobo
Youcansubstitutechickenforturkeyinthisrecipe.Alsoifyoudon’thavegoboathandyoucanuseparsnip,carrotorsalsifybutmakesureyouhavefinelyjuliennedthem.Ifyouareintendingtopreparethesenuggetsinthemorningthensimplemassagethemarinadewithyourhandsandcookthechickenstraightway.
Servings:12nuggets
Preparationtime:10minutes
Ingredients:
Darkmeatofchicken,225g,cutinto12strips,cookedCornstarch,½cupGobo,¾cup,finelyjuliennedSake,1tablespoonDarksoysauce,1tablespoonGinger,1teaspoon,gratedVegetableoil,forcooking
Method:
Marinatechickenstripswithsoysauce,sakeandginger.Refrigeratefor½hour.
Nowaddcornstarchandgobowiththechickenandcombinewellwithyourhands.
Heatvegetableoilinapanfordeepfrying.
Addthemixtureandcookuntilcrispandgoldenbrownoneachside.
Transferthefriedchickenonpapertoweltodrainexcessoil.
Allowittocoolalittlebeforepackinginthebentobox.
17.PoppySeedEncrustedGreenPeaMini-Burgers
Thesegreencoloredmini-burgerslookssotemptingandareahealthysubstituteforfattyburgers.Asthisrecipemakes10burgers,youcanfreezetheremainingcookedburgersforupto2weeks.
Preparationtime:20minutes
Ingredients:
Frozenpeas,2cupsFreshrosemary,1teaspoon,choppedRiceflour,1tablespoonTahini,1tablespoonBlackolivepaste,1teaspoonSalt,totastePepper,totaste
ForCoating:
Driedgarlicflakes,1teaspoonBlackpoppyseeds,3tablespoonDriedonionflakes,2teaspoonOil,forcookingServing:10miniburgers
Method:
Addpeaswithlittlewaterinasmallpotandseasonwithsalt.Bringtoaboilonhighheat.
Coverthelidandturntheheatlowandsimmeruntilpeasarecookedwell.
Draintheliquidandprocessthepeasalongwithalltheingredients.
Combinethecoatingingredientstogetherinalargeplate.
Takespoonfulofpeamixtureandflattenittoformaminipatty.
Nowcoatthemevenlyintheflakesandpoppyseedsmixture.
Workinbatchesandcookeachsideofthepattyfor5minutes.Donotburnthepattiesjustmaintainthecrispytexture.
Allowtheburgerstocoolalittlebeforepacking.
18.DeepFriedPorkCutlets
DeepfriedporkcutletsarecalledTonkatsuinJapanese.Thisbentolunchboxispairedwithsomestirfriedshreddedcabbageseasonedwithsaltandpepper,alongwithafewstoreboughtpickledpepperstoppedwithgoatcheeseandmayonnaise.
Servings:2cutlets
Preparationtime:15minutes
Ingredients:
Porkcutlets,2,bonedPankobreadcrumbs,1cupEgg,1,beatenSalt,totasteFlour,forcoatingPepper,totastePeanutoil,forfrying
Method:
Trimanyexcessfatifneeded.
Slicetheentirecutletslightly.Don’tmakedeepcuts.
Seasonwithsaltandpepper.
Coatthecutletsinflourtheneggandlastlyinbreadcrumbs.
Deepfryinpeanutoiluntilgoldenbrownandcrispy.
Transferonpapertoweltodrainexcessoilandsliceintolongpieceswhileit’sstillhot.
Packinthebentowhenit’scooleddown.
19.Mini-Meatloaves
Minimeatloavescanbepackedinabentolunchboxwithstirfriedasparagusseasonedwithsaltandpepper,alongwithsomesautéedgreenbeans,broccoli,mashedpotatoesandtomatoslices.Theyareatruedelight!
Servings:10minimeatloaves
Preparationtime:15minutes
Ingredients:
Combinationofgroundbeef,porkandveal,3¼poundCarrot,1medium,choppedEgg,1,beatenGroundnutmeg,1teaspoonOnion,2,choppedGroundpepper,totasteSalt,totasteLargesweetbellpeppers,2,choppedBreadcrumbs,1cupCelerystalkof8inchinlength
Method:
Preheattheovento400F.
Prepareabakingsheetwithparchmentpaper.
Combinealltheveggieswithbeatenegg.Addbreadcrumbsandseasonwithnutmegandpepper.
Graduallycombinethebeefmixturewiththeveggiesmixtureusingyourhands.
Make10equalportionsofthismixtureandrollbetweenyourpalmstoshapeitlikeaminiloaf.
Assemblethemonthepreparedbakingsheetandpopitintheoven.
Bakefor10minutesthensetthetemperatureto330Fandbakeforanother30minutes.
20.MiniCabbageRolls
Theseminicabbagerollscanalsobecookedonastove,youjusthavetodoublethecookingtime.Asthisrecipemakesquitealotfor1or2bentolunchboxes,youcanfreezetheremainingwithsomeoftheirliquidforuptoamonth.
Servings:1dozensmallrolls
Preparationtime:30minutes
Ingredients:
Napacabbageleaves,12about10inchesinsize.Smallonion,4tablespoonsPankobreadcrumbs,3tablespoonMixtureofgroundbeefandpork,12oz.Soysauce,½tablespoonDashi,3cupsSalt,½teaspoonPepper,totasteFreshginger,1teaspoon,grated
Method:
Putcabbageleavesinboilingwaterandboilfor10minutes.
Whenthewatercoolsdownseparatethelimpleavesandmicrowavetheremainingandaddthembackwithlimpleaves.
Squeezeexcesswaterfromtheleaves.
TrimoutthestemsofftheleavesinawaythatyougetaVshapeattheend.
Repeatwiththeremainingleaves.
Nowfinelychopthestemsandmixthemwiththeremainingingredientsinalargebowl.Donotaddtheleaves.
Takespoonfulofthemixtureandform12ballsbyrollingthemixturebetweenyourpalms.
Placethemeatballsontheendofeachleafandwrapthesidestoenclosetheballcompletelywiththeleaf.
Fillthebowlofaricecookerwithdashiandaddtheleafballs.Coverthelidandcookonregularsettingsfor20minutes.
Straintheliquidandallowtocooldownbeforepackinginthebentobox.
21.WalnutMisoPasteforCookedVegetables
Walnutmisopasteisideallyusedwithboiled,blanchedandsteamedvegetables.Itisaneasytomakestapleandisquiteusefulasvegetablesareanessentialpartofabentolunchbox.Withthismisopasteyoucanaddmoreflavortotheveggies.
Servings:1/3cup
Preparationtime:10minutes
Ingredients:
Shelledwalnutkernels,½cupMirin,1tablespoonMiso,1tablespoonRawcanesugar,½tablespoon
Method:
Heatapananddry-roastthewalnuts.Untilfragrantandbrown.Transfertoapapertowelandletthemcoolslightly.Nowwraptheminthepapertowelandrubvigorouslysothattheouterskincomesoff.
Transferthewalnuttoapestleandcrushthemfinelyaccordingtoyourpreference.
Mixthecrushedwalnutswithsugar,mirinandmiso.Combinewellandstoreinanairtightcontainer.
22.SweetStewedWhiteBeans
Youcansubstitutewhitebeansforharicotandnavybeans.Honeyandsugargivesthebeansaperfectglossyandcaramellook.Itisalightbutfillingsidemealforyoubentolunchboxandcanbepairedwithveggiesandasandwich.
Servings:2
Preparationtime:60minutes
Ingredients:
Drywhitebeans,2cupsBakingsoda,½teaspoonHoney,ateaspoonRawcanesugar,¼cupSoysauce,1tablespoon
Method:
Soakbeanovernightinwater.
Draintheliquidandtransferthebeanstoapotfilledwithcleanwater.
Boilthebeansanddrainthecookingliquidwhilerinsingthebeansinrunningwater.
Againfillthepotwithcleanwaterandaddbeansandbakingsoda.Simmeronlowheatfor40minutesoruntilthebeansaretenderbutnotmushy.
Addsugarandcookforanadditional30minutes.Addhoneyandsoysauce.Simmerforlast15minutes.
23.Bacon-WrappedAsparagus
Baconwrappedasparagusisasidedishforabentolunchboxpreparedinlessthan10minutes.Thecrispywrapsaremadewithsautéedasparagusandrolledwithcrispyandcrunchybaconstrips.
Servings:2
Preparationtime:8minutes
Ingredients:
Asparagusspear,1,endtrimmedGroundblackpepper,totasteBacon,1slicecentercut,slicedinhalve
Method:
Sliceasparagusinto6equalsizepieces.
Blanchthepiecesinamediumsaucepanuntilfirmbuttender.
Draintheliquidandallowtheasparaguspiecestocoolenoughtohandle.
Layflatthebaconslicesandput3piecesofasparagusoneachsliceandwraptightly,useatoothpicktoenclosetheendsfirmly.
Heatoilandcookbaconuntilgoldenandcrispy.Seasonwithpepper.
24.BasicTacoMeatMix
Thisrecipemakesalonglastingtacofillingthatyoucanfreezeforuptoamonth.Ifyoulikeyourtacosextrahotthenincreasetheamountorredchilipowderandpepper.Dochecktheseasoningattheendofthecookingtofixthespicesifneeded.
Servings:8tacos
Preparationtime:15minutes
Ingredients:
Leangroundbeef,2poundRedchilipowder,1tablespoonGroundcumin,1teaspoonRedpepper,1,choppedGarlic,2cloves,mincedWater,1/3cupSweetpaprikapowder,1tablespoonYellowpepper,1,choppedOnion,1medium,choppedTomatopaste,3tablespoonCarrot,1medium,choppedGroundblackpepper,totasteSalt,totaste
Method:
Sautéthevegetablesuntiltenderandsoft.Addbeefandcookuntilnolongerpink.
Addtomatopasteandwater.Combinewell.
Makealittlespaceinthesamepanandsautéthespicesuntilfragrant.Combinethesautéedspiceswiththemeatandseasonwithpepperandsalt.
25.SautéedSpinach
Sautéedspinachwithcornandseasonedwithsaltandpepperisaneasytomakesidedish.Itcanbepairedwithmushroomriceandminimeatloaves.Youaddanykindofveggiesinthisrecipeforexample,carrots,cabbageandgreenpeas.
Servings:1
Preparationtime:5minutes
Ingredients:
FrozenspinachGroundblackpepper,totasteButter,1tablespoonFrozencornSeasalt,totaste
Method:
Meltbutteronanonstickpan.
Addcornandspinachandsautéuntilspinachwilts.
Allowtocoolbeforepackinginthebentobox.
26.AppleBunny
Thesearetinybunnyearslikeappleswhichwillmakeyourbentoboxcolorful.Theseshapedapplesareespeciallymadeforakid’sbentobox.Youcancutthewedgesinanysizedependingonthesizeyourbox.
Servings:8bunnies
Preparationtime:5minutes
Ingredients:
Apple,1Water,2cupsSalt,½teaspoon
Method:
Cutanappleintoandthenfurtherintoeightwedges.Discardthecore.
UsingasharpknifemarkaVshapeontheappleskinandpeelofftheskinfromthatareaandtheexcessapple.
Nowaddapplebunniesinthesaltedwateruntilyouaredonepreparingalltheapples.
Packinthebentobox.
27.Tamagoyaki
Ifyoudon’tlikethetasteofsweetenedeggthenexcludethesugarcompletely.Tojazzupthesetamagoyakipiece,addasliceofbaconovernorisheetandtopitwithgreenonions,cheeseandwrapandrollinthedirectedway.
Servings:3tamagoyaki
Preparationtime:3minutes
Ingredients:
largeegg,1Norisheet,¼pieceSugar,1teaspoon
Method:
Beateggsandsugartogetheruntilfluffy.
Greaseanonstickpanwithcooksprayandpourtheeggmixtureinthepan.
Keeptheheatlowasyoudon’thavetocooktheeggimmediately.
Whentheeggishalfwaycookedplacenorisheetinthecenter.
Carefullyfoldeachendoftheeggtogetherthenrollthecrepeverticallyandformatamagoyakishape.
Cookfor2minutesandtransferonapapertowel.
Sliceinto3pieces.
28.EarlGreyTeaMuffins
Theseeasytocookmuffinsarewaybetterthansuccumbingtoagreasydoughnutorchurrosatlunchtime.Youcanalsopreparethesemuffinsanightbeforeandjustfreezethemwrappedinaplasticbagassoonastheybecomecoolenoughtohandle.
Servings:10
Preparationtime:30minutes
Ingredients:
All-purposeflour,2cupsminus3tablespoonsSalt,apinchBakingpowder,1½teaspoonSucanatorrawcanesugar,4tablespoonsButtermilk,11/3cupsLargeeggs,2Earlgreytealeaves,1teabagCanolaoil,3tablespoons
Method:
Preheattheovento360F.
Greasethemuffintinsandkeepaside.
Combineallthedryfooditemstogether.
Combineallthewetfooditemstogether.
Graduallycombinethedryingredientswiththewetingredientsandfoldwell.Donotmixexcessively.
Addtealeavesandfoldjustonce.
Fillthemuffintinswiththebatterandbakeforabout20minutesoruntilthemuffinsarepuffedandbrown.
29.ShuumaiDumplings
ShuumaiskinissquareshapedmediumsizedfrozenskinthatiseasilyavailableatanyJapanesestore.Thisshuumaifillingcanbekeptinthefreezerforuptoamonthsoyoucanalwaysmaketheminbulkanduseforuptoamonth.
Servings:25shuumai
Preparationtime:60minutes
Ingredients:
Shrimp,2pound,coarselychoppedMirin,1tablespoonMediumonion,½,choppedSoysauce,1tablespoonCornstarch,1tablespoonSesameoil,½tablespoonGroundpork,4oz.Ginger,1teaspoon,gratedGroundblackpepper,totasteSalt,totasteShuumariskin
Method:
Mixporkwithsoysauce,ginger,mirinandcornstarchandformasmoothpaste.
Nowaddshrimpsandonionsandcombinewell.Seasonwithsaltandpepper.
Takeeachshuumaiskinandfillthecenterwiththepreparedfilling.
Enclosetheendstogethertightlysothatthefillingwon’tfallout.
Greaseabowlofsteamerslightlyandsteamtheshuumaidumplingsforaround15minutes.
30.GomashioCookie
Gomashioisasesamesalt,thereforethesecookiesarenotevenclosetotastingsweet.Theyaresaltyandaregoodforpeopleavoidingsugar.Youcanpreparethecookiedoughanightbeforeandjustbakeitthenextmorningtosavetime.
Servings:12cookies
Preparationtime:15minutes
Ingredients:
Butter,1.75oz.Soymilk,2-4tablespoonsGomashio,2heapingtablespoonsAll-purposeflour,3.5oz.
Method:
Preheattheovento360F.
Placeaparchmentpaperonabakingsheetandkeepaside
Putbutterinaplasticbagandworkwithyourhandstocreamit.
Addgomashioandcombinewell.
Addflourandformacrumblymixture.
Graduallypourmilkandcombinewelltomakesmoothdough.
Makeabigblockofthedoughbyevenlystraighteningtheedges.
Refrigeratefor30minutes.
Removeplasticandcutthedoughinto12piecesandassembleonthepreparedbakingsheet.
Bakefor15minutesoruntilthecookiesturnbrownandbecomesfirm.
Conclusion
Vegetablesandfruitsareamusthaveinabentolunchboxanddonotrequirealotofpreparationtime.Fruitsonlyneedtobepeeledandcoredwhereasvegetablesrequiresautéing,steaming,stir-fryingorparboiling,takingonly5-10minutesofyourtimeinthemorning.
Youcanseasonthevegetableswithdifferentherbslikeoregano,cayenne,redpepperflakes,garlicpowder,thymeorsimplesaltandpepper.Ifyouarewillingtoloseormaintainyourweight,thenpackmorevegetablesandfruitsinyourbentobox.Thiswayifyoufeelhungryinthemiddleofthedayyoucanalwayssnackonthesefruitsandveggiesinsteadofunhealthyjunk.
Thereareseveraldifferentkindsofbentoboxesavailableinthemarket,eachdifferinginsizeandshape.Somebentoboxesareespeciallymadeforadultswhileothersforkids.Whilechoosingyourbentobox,makesuretobuyonethatthatislargeenough.
Followingthebentoboxrecipesandideascoveredinthisbentocookbook,youwillberequiredtoallocatemaximum30minutestoyourbentolunchbox.Thistimeincludescookingandassemblingboth.Manyrecipesinthisbookcanconvenientlybepreparedovernightwhichwillsaveplentyofyourtimeinthemorning.
Thesinglesidelinebentorecipesinthiscookbookcanbepairedwiththerecipesofsandwiches,burgersandpastas.Foraperfectandhealthybentobox,dosomepre-planningandbecreativewithyourchoices.Forexample,ifyouplanonpackingpastasomedaythenpairitwithvegetablepickles,sautéedspinachandafewchunksofstrawberries.Ifyousticktoonlyonestyleoflunchbox,youwillsoongetboredandquit.
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