Chicken teriyaki bento

Chicken teriyaki bento

By
From
Sushi Slim
Photographer
Lisa Linder

The pulses and vegetables in this bento box add bulk without heavy carbs or fats.

Chicken teriyaki

Ingredients

Quantity Ingredient
Chicken teriyaki

Method

Edamame rice

Ingredients

Quantity Ingredient
480g Perfect sushi rice, hot
40-60g shelled edamame beans

Method

  1. Mix the rice with the edamame. Serve, or divide into 4 portions, wrap and freeze separately. Use 1 portion for a bento box.

Green beans and almond butter

Ingredients

Quantity Ingredient
4 teaspoons almond butter
large pinch caster sugar
1 teaspoon miso paste
salt
160g green beans, trimmed

Method

  1. Mix the almond butter in a bowl with the sugar, miso and salt to taste.
  2. Bring a saucepan of water to a boil and add salt. Drop in the beans and cook for 3 minutes, until soft.
  3. Drain the beans, toss them in the bowl with the almond mixture and mix well.
  4. Serve, or divide into 4 portions, wrap and freeze separately. Use 1 portion for a bento box.

Creamy pumpkin

Ingredients

Quantity Ingredient
160g green-skinned pumpkin
2 teaspoons sake
2 teaspoons caster sugar
2 teaspoons mirin
2 teaspoons soy sauce

Method

  1. Remove all the seeds from the pumpkin and cut the flesh into 3 cm pieces.
  2. Put it in a pan with 400 ml of water and the remaining ingredients, making sure the pumpkin skin is touching the base of the pan. Cover the saucepan and bring to a boil over a high heat. Reduce the heat and simmer for 15 minutes.
  3. Remove the lid and cook over a medium heat until all the water has evaporated. Serve, or divide into 4 portions, wrap and freeze separately. Use 1 portion for a bento box.

Note:

  • Edamame rice makes 4 bento box portions: 904 kcal in total; 226 kcal per serving.

    Green beans and almond butter makes 4 bento box portions: 152 kcal in total; 38 kcal per serving.

    Creamy pumpkin makes 4 bento box portions: 148 kcal in total; 37 kcal per serving.
Tags:
Suzu
Japanese
sushi
Makiko Sano
London
fish
health
healthy
diet
nutritional
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