Spicy chicken-and-egg bento

Spicy chicken-and-egg bento

By
From
Sushi Slim
Photographer
Lisa Linder

A great bento for days when you want a treat.

Spicy chicken

Ingredients

Quantity Ingredient
2 tablespoons english mustard
2 teaspoons wholegrain mustard
2 teaspoons white wine vinegar
2 teaspoons plain flour
4 teaspoons paprika
4 skinless chicken thighs
salt
freshly ground black pepper
2 teaspoons cooking oil

Method

  1. Mix the 2 mustards, vinegar, flour and paprika in a bowl. Stab the chicken with a fork all over and season. Paint the mustard sauce over the chicken, cover and marinate for 30 minutes.
  2. Put a frying pan over a low heat with the oil. Add the chicken, cover and cook for 10 minutes, turning once. Serve, or divide into 4 portions, wrap and freeze separately.

Boiled asparagus

Ingredients

Quantity Ingredient
320g asparagus spears, trimmed
salt

Method

  1. Cook the asparagus in boiling salted water for 3 minutes, then drain. Serve, or divide into 4 portions, wrap and freeze separately.

Balsamic pickled egg

Ingredients

Quantity Ingredient
4 eggs
4 tablespoons balsamic vinegar
4 teaspoons soy sauce
2 teaspoons mirin
2 1/2 tablespoons caster sugar

Method

  1. Boil the eggs for 7–8 minutes. The yolk should remain moist. Peel.
  2. Mix the balsamic, soy, mirin and sugar in a saucepan. Heat gently, stirring, until the sugar dissolves.
  3. Put the eggs in a sterilised jar and pour over the hot vinegar. Seal, leave to cool, then refrigerate for 2 days, turning twice a day, before serving.

Brown rice

Ingredients

Quantity Ingredient
Perfect sushi rice, using brown rice

Method

  1. Add 180 g cooked Japanese brown rice to this bento box.

Note:

  • Spicy chicken makes 4 bento box portions: 652 kcal in total; 163 kcal per serving.

    Boiled asparagus makes 4 bento box portions: 72 kcal in total; 18 kcal per serving.

    Balsamic pickled egg makes 4 bento box portions: 492 kcal in total; 123 kcal per serving.

    Brown rice makes 1 bento box portion: 200 kcal per serving.
Tags:
Suzu
Japanese
sushi
Makiko Sano
London
fish
health
healthy
diet
nutritional
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