How to make Low Calorie High Protein Japanese Bento/lunch box/bento box.
You can easily enjoy healthy yet satisfying and delicious Japanese dishes at home.
(You can make it not only for lunch box, but for everyday meals as well.)
#bento #lunchbox #japanesefood #japanesecooking
Recipes（Official）:
My tools & seasonings:
【CHAPTER】
00:00 Healthy Chicken Katsudon Bento
03:55 Salmon & Tofu Soboro Bento
08:59 Chicken with Addictive Miso Sauce Bento
1. Healthy Chicken Katsudon Bento (437 Calories, 36g Protein)
Ingredients [for 2 servings]
・Rice (as much as you want)
・Shredded cabbage (To bulk up the amount of rice in a healthy way, place cabbage in the lunch box.)
Chicken katsudon
・5.3 oz (150g) Chicken tenders
・A pinch of Salt and pepper
・1 tbsp Mayonnaise
・Panko
・Oil for frying
・1.7 oz (50g) Onion
・2-3 Eggs
・3 tbsp Water
・1 tbsp Sake
・1 tbsp Soy sauce
・1 tbsp Sugar
・1 tbsp Mirin
・1/2 tsp Dashi powder
Broccoli salad
・5.3 oz (150g) Broccoli
・1 oz (30g) Crab sticks (Imitation crab meat)
・1 tbsp Dried bonito flakes
・1 tbsp Mentsuyu*
・1/2 tsp Sugar
*Homemade mentsuyu = 1 tbsp Soy sauce + 1 tbsp Mirin + A pinch of Dashi powder
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2. Salmon & Tofu Soboro Bento (527 Calories, 35g Protein)
Ingredients [for 2 servings]
・Rice (as much as you want)
Soy butter salmon
・5.3 oz (150g) Salmon
・2 tsp Sake
・1 tbsp Butter
・1 tbsp Soy sauce
Tofu soboro
・7 oz (200g) Tofu
・1 tbsp Sake
・1 tbsp Soy sauce
・1 tbsp Sugar
・1 tbsp Mirin
・1/2 tsp Dashi powder
Green bell pepper
・1.7 oz (50g) Green bell pepper
・1/2 tsp Oil
・1/2 tsp Soy sauce
・1/2 tsp Sugar
Egg
・2 Eggs
・1/2 tsp Oil
Kabocha squash salad
・7 oz (200g) Kabocha squash
・1 tbsp Butter
・3 tbsp Milk
Stir-fried bean sprouts
・3.5 oz (100g) Bean sprouts
・1 tsp Sake
・1/2 tsp Chicken stock powder
・1/2 tsp Garlic powder
・A pinch of Salt and pepper
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3. Chicken with Addictive Miso Sauce Bento (457 Calories, 33g Protein)
Ingredients [for 2 servings]
・Rice (as much as you want)
Chicken
・9.2 oz (260g) Chicken breast
・Water (Enough water to cover the chicken)
・1/2 tbsp Num pla (Fish sauce)
・1 clove of Garlic
・1 tsp Soy sauce
・1 tsp Sugar
・A pinch of Salt
Miso sauce
・3 tbsp Miso paste
・2 tsp Sugar
・2 tsp Sweet chili sauce
・2 tsp Minced ginger
・1 tsp Sesame oil
・1.5 tsp Minced garlic
・1/2 tsp Chicken stock powder
・1/2 tsp Chili pepper powder
Konnyaku noodles stir-fry
・5.3 oz (150g) Konnyaku noodles
・1 Egg
・1 oz (30g) Carrot
・1 oz (30g) Green onion
・2 tbsp Japanese sakura shrimp
・1 tsp Sesame oil
・1.5 tbsp Oyster sauce
・1 tsp Sugar
・A pinch of Salt and pepper