bento recipe

Presentation and instructions for a complete bento

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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)

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Bento contents:

  • 2 onigiri with salted salmon filling, each onigiri with about 1/2 cup (1 cup = 220ml) white rice (300 cal)
  • 1/2 cup spicy miso marinated asparagus, 40 cal
  • 3/4 cup stir-fried red pepper, onion and zucchini with fried tofu (atsuage), 100 calories
  • A couple of slices of nori seaweed to wrap the onigiri
  • A couple of cherry tomatoes, mainly for color

Total calories (approx): 450 (how calories are calculated)

Time needed: 15-20 minutes in the morning

Type: Japanese, omnivore (salmon, miso, fried tofu)

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Bento contents:

  • 1 cup (1 cup = 220ml) bamboo shoot rice made with sprouted brown rice, 200 cal
  • 1 1/2 cups asparagus, bamboo shoot and snow pea stir-fry, 70 cal
  • 1 wiener cut into fish, 150 cal

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

Time needed: 10 minutes in the morning

Type: Japanese, omnivore (wieners!)

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Bento contents:

  • Bite size shrimp and caper sushi, about 40 cal per piece
  • Tamagoyaki (Japanese omelette), 3 eggs worth, cut into 12 pieces - about 30 cal per piece
  • Cherry tomatoes
  • Blanched snow peas or mangetout
  • Carrot flowers
  • Cherries (not shown)

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Last time, I mentioned how I thought the Fit & Fresh™ Breakfast Chiller, which is decidedly not a bento box in the traditional sense, could serve as a bento box. I put this into practice with some leftovers. It doesn't look that photogenic so I'm putting it in the also-ran category of bentos, but it's here since I thought it might be useful to see how to use a container like this.

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Bento contents:

  • 3/4 cup (1 cup = 220ml) brown rice, 170 cal
  • 4 Tbs. Vegan dry curry made with soybeans, 200 cal
  • Cucumber and cherry tomato salad with yogurt sauce, 40 cal
  • Broccoli, 10 cal

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

Time needed: 10 minutes in the morning

Type: Japanese-yohshoku, vegan (soybeans or tempeh)

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Bento contents:

  • 3 individual portion shepherd's pies, 360 cal
  • 10 frozen edamame, 50 cal
  • 1 Tbs. mayonnaise, 100 cal
  • Broccoli florets, 10 cal
  • Cornichons (pickles), 10 cal
  • Cherry tomatoes, 40 cal

Total calories (approx): 570 (how calories are calculated)

Time needed: 5 minutes in the morning

Type: Not Japanese, omnivore (beef), frozen

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Bento contents:

Total calories (approx): 485 (how calories are calculated)

Time needed: 10 minutes in the morning

Type: Japanese, vegan (tofu)

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