Healthy, Quick & Easy Bento Box: Over 60 Simple Recipes for 30 Lunch Box Meals Under 500 Calories

by Ophelia Chien

Overview

Make mealtimes healthier and more mindful with beautiful, balanced bento boxes.

A carefully assembled bento box can bring joy to even the most stressful day. Learn the craft of bento, eat well, and save money with this introduction to the Japanese style of boxed lunch. With a mix of Japanese, Chinese, and fusion bentos, there are recipes to appeal to every palate. Prepare one of 30 bento box meals, or mix and match over 60 different recipes to create your own bento box combinations. Helpful tips for prepping ahead and making efficient use of kitchen time means you can have beautiful bentos packed and ready to go quickly each morning.

Something for everyone—includes meat, poultry, and fish bentos as well as vegetarian and vegan options.

Easy to prepare—simple recipes with clear instructions and easily sourced ingredients

Low cost—save money by preparing bento meals at home instead of eating out

Calorie conscious—built-in portion control with fewer than 500 calories per bento box meal

Product Details

ISBN-13:	9781615649938
Publisher:	DK
Publication date:	08/03/2021
Pages:	160
Sales rank:	615,466
Product dimensions:	7.69(w) x 9.25(h) x 0.57(d)

About the Author

Ophelia Chien is an avid cook and the creator of Vanilla Infinite, an Instagram account where she shares her colorful bento box creations. Originally from Taiwan, she currently lives in Mountain View, CA, where she is pursuing her MBA.

Table of Contents

Bento Basics 10

About Bento 12

About This Book 14

Kitchen Equipment 16

Bento Prep Tips 18

Bento Assembly 20

Packing Your Bento 22

Storage and Reheating 24

Traditional Japanese Bento 26

Roasted Mackerel 29

With Miso Vegetable Stir-Fry and Sweet Japanese Pumpkin

Pan-Seared Salmon 33

With Pork Roll-Ups and Carrot Egg Roll

Honey Ginger Bill 37

With Hard-Boiled Egg, Pickled Onion, and Broccoli

Pork Onion Rings 41

With Bell Pepper Frittata and Sautéed Zucchini

Chicken Patties 45

With Omelet Fried Rice and Broccoli

Bacon Tofu Roll 49

With Shishito Peppers, Miso Eggplant, and Kabocha

Glazed Pork Belly 53

With Soy Egg and Spicy Cucumber

Sushi Sandwiches 57

Teriyaki Chicken 61

With Edamame Egg Roll and Sautéed Spinach

Pan-Asian Bento 64

Mapo Tofu 67

With Egg Roll, Pickled Cucumber, and Sweet Japanese Pumpkin

Rose Gyoza 71

With Sesame Vegetables

Ground Turkey & Capers 75

With Chayote & Mushroom Stir-Fry, Scallion Egg Roll, and Pickled Onion

Daikon Stewed Pork 79

With Asparagus & Shrimp and Beech Mushroom Stir-Fry

Mandarin Chicken 83

With Sautéed Chard & Mushrooms and Tomato Salad

Pineapple Shrimp 87

With Sugar Snap Peas and Honey Lemon Radish

Savory Poached Chicken 91

With Zoodles

Bibimbap Bento 95

Jiao Ma Chicken 99

With Cabbage & Cucumber Salad and Coconut Rice

Tandoori Chicken Sandwich 103

With Tomato & Avocado Salad

Vietnamese Lemongrass Pork 107

With Fresh Spring Rolls

Vegetable Curry 111

With Flatbread Salad Wraps

Western Style Bento 114

Honey Mustard Salmon 117

With Curried Cauliflower and Spicy Kale

Pesto Cod Parcel 121

With Sautéed Zucchini & Mushrooms

Parmesan Chicken 125

With Sautéed Brussels Sprouts and Sausage Rigatoni

Meatballs 129

With Tomato Sauce and Spinach Mushroom Gnocchi

Spicy Kale & Ground Beef 133

With Tomato Scrambled Eggs and Kabocha Pumpkin Ball

Cumin Lamb Kebabs 137

With Uyghur Rice Pilaf

Roasted Harissa Chicken 141

With Chard & Chickpea Stir-Fry

Balsamic Pork 145

With Garlic Asparagus and Tuna-Stuffed Tomato

Roasted Portobello Burger 149

With Spicy Korean Coleslaw

Staples 152

Jasmine Rice 153

Basmati Rice 153

Medium- or Short-Grain White Rice 154

Multicooker Rice 155

Index 156

Acknowledgments 160