bento recipe

Bento no. 45: Chicken nuggets and peppers

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Bento contents:

Total calories (approx): 410 (how calories are calculated)

Time needed: 10-15 minutes in the morning

Type: Japanese, chicken! continue reading...

Bento no. 44: Pre-made inarizushi and bean sprout stir fry (vegan)

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Bento contents:

Total calories (approx): 360 (how calories are calculated)

Time needed: 5-10 minutes in the morning Type: Japanese, vegan continue reading...

Bento no. 43: A low calorie, high fiber, tons of vegetables adjustment bento

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Bento contents:

Stir-fried noodles consisting of:

Total calories (approx): 245 (how calories are calculated)

Time needed: 10 minutes in the morning (can also be made ahead)

Type: Spicy Asian, vegan continue reading...

Bento no. 42: Easygoing shrimp bento

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Total calories (approx): 420 (how calories are calculated)

Time needed in the morning: 10-15 minutes

Type: Japanese continue reading...

Bento no. 41: Cold soba bento

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Bento contents:

Total calories (approx): 390 (how calories are calculated)

Type: Japanese, noodles continue reading...

Bento no. 40: Pasta Salad Niçoise with a twist

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Bento contents:

  • 1 U.S. cup or 5oz / 140g spelt pasta, 170 cal
  • A few pieces of white flour pasta, 40 cal
  • 1/4 cup or 1.75 oz / 50g frozen tuna salad with mayonnaise, 120 cal
  • About 3/4 cup sweet pepper and onion confit with zucchini, 90 cal
  • 1/2 Tbs. olive oil, 55 cal
  • 3-4 black olives, 30 cal
  • 1 boiled egg, 80 cal
  • Lemon juice, cherry tomatoes, celery, parsley, 10 cal

Total calories (approx): 645 (how calories are calculated)

Type: Pasta salad! continue reading...

Bento no. 39: The basics of how to fill a classic bento box

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Bento contents, 2-tier bento (580ml capacity):

  • 1 cup (1 cup=220ml) white rice, 240 cal
  • 1 small piece salted salmon, 50 cal
  • 1-egg tamagoyaki, 100 cal
  • Approx. 1/2 cup sweet pepper and onion confit, 40 calories
  • Blanched broccoli flowerets, 10 cal
  • Blanched snow peas (mangetout) 5 cal
  • Yukari (furikake made from umeboshi and red shiso leaves)

Total calories (approx): 445 (how calories are calculated)

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Bento contents, 1-tier bento (670ml capacity):

  • 1 cup (1 cup=220ml) white rice, 240 cal
  • 2 small pieces salted salmon, 100 cal
  • 1-egg tamagoyaki, 100 cal
  • Approx. 3/4 cup sweet pepper and onion confit, 60 calories
  • Blanched broccoli flowerets, 10 cal
  • Blanched snow peas (mangetout) 5 cal
  • Yukari (furikake made from umeboshi and red shiso leaves)

Total calories (approx): 515 (how calories are calculated)

Time needed for both: 10-20 minutes in the morning (depending on your assembly speed and neatness factor)

Type: Japanese, omnivore (salmon, egg)

This is a fairly standard, classic Japanese style bento. I make this type of bento far more than any other. I’ve already given instructions on how to make the individual pieces, but I thought it might be useful to see step-by-step how to pack a bento box properly, with an eye to the following:

  • Presentation and attractiveness
  • Calorie content
  • Speed and ease

I’ve used two standard type bento boxes; a 2-tier model, and a 1-tier model with a divider. continue reading...

Bento no. 38: Onigiri bento box in action - Okowa sticky rice onigiri

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Bento contents:

Total calories (approx): 460 (how calories are calculated)

Time needed: 10-15 minutes in the morning

Type: Japanese, omnivore (chicken, egg) continue reading...