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Hoisin-Chicken Lettuce Cups

Hoisin-Chicken Lettuce Cups

Hoisin-Chicken Lettuce Cups

1 ripe mango

2 T. hoisin sauce

2 x 4-oz boneless, skinless chicken breasts

1 romaine lettuce (10 oz)

1 cup sprouting cress

 

Put a grill pan on a high heat. Cut the two cheeks off the mango, slice each into three lengthways, then slice off the skin and discard. Dice all the flesh into 1/2 -inch cubes. Scrunch the stone over a bowl, to extract any pulp and juice, mix with the hoisin to make a dressing, and divide between two little bowls. Flatten the chicken breasts by pounding them with your fists until the fat end is the same thickness as the skinny end. Rub with 1 T. of olive oil and a pinch of sea salt and black pepper, then grill for 2 to 3 minutes on each side, or until bar-marked and cooked through. Meanwhile, trim the lettuce, click the leaves apart, and divide between two plates, snipping the cress alongside. Divide up the mango and the hoisin bowls. Slice the chicken and arrange on the plates, then tuck in, using the lettuce cups as a receptacle to hold everything.

Sticky Drumsticks

Sticky Drumsticks

Sticky Drumsticks

 

3 T. Plum Jam

1 T. Soy Sauce

1 tsp. Lemon Juice

Few drops Tabasco Sauce

1 tsp. Sesame Seeds

4 Chicken Drumsticks, skinned

 

Mix together all ingredients except chicken in a shallow bowl.  Wash drumsticks and pat them dry with paper towels.  Score each one with a knife several times and place in marinade.  Leave for 2 hours to overnight in the refrigerator.  Heat broiler to high.  Place chicken on baking sheet 4-5 inches below heating element and broil for 20 minutes, basting with marinade halfway through and turning occasionally to prevent burning.

 

From Lunch Boxes and Snacks

Shrimp Tempura

Shrimp Tempura

Shrimp Tempura

 

Tempura mix:

1 1/2 C. all-purpose flour

3/4 C. cornstarch

4 1/2 tsp. baking powder

2 tsp. curry powder

12 oz. cold seltzer

Salt and freshly ground black pepper

2 to 3 liters canola oil (approximately, as needed for deep-frying)

Shrimp:

1 pound (21-30 count) shrimp, deveined and shells removed

Special equipment: Approximately 12 (8-inch) bamboo skewers

 

To make tempura, mix flour, cornstarch, baking powder, and curry powder in a bowl. Dredge the shrimp in this dry mix, shaking any excess back into the bowl, and add seltzer to the tempura in a stream while whisking constantly to make it into batter. Season with salt and pepper.  Heat canola oil to 375 degrees F in a deep-fryer, or according to the manufacturer’s instructions for similar foods.  Thread the dusted shrimp onto skewers, approximately 4 to a skewer. Pour the tempura batter into a glass pie plate, dip each skewer of shrimp into the tempura batter, and add to the deep- fryer basket. Fry until golden brown. Drain on paper toweling and serve warm.

Ham Negimayaki

Ham Negimayaki

Ham Negimayaki

Scallions

Thinly sliced ham or cured meat of your choice.

 

Cut the green parts of scallions or spring onions into pieces about 5cm / 2 inches long. Put on a plate, cover with plastic wrap and microwave on HIGH for about 2 minutes. (Alternatively you can cook them in a pan covered with just enough hot water, for about 3 minutes.)  Cut the ham into pieces that are just a bit narrower than the length of the green onion pieces. Take small bundles of the onion and wrap the ham tightly around them.  Heat up a non-stick frying pan and add a tiny bit of oil. Put the ham-and-onion rolls with the roll ends down in the hot pan. Leave until the bottom is a golden brown (this also seals the ends). Turn over 2-3 times more to brown the ham all over.  You shouldn’t need any more salt, but if you like you can sprinkle on some allspice, or Chinese 5 spice powder, or chili powder, for a little extra oomph.  You can make as few or as many of these rolls as you require. They freeze very well. Reheat in the microwave or in a frying pan over medium-low heat with the lid on.

Eggo Bites On The Go-Go

Eggo Bites On The Go-Go

Eggo Bites On The Go-Go

1 package of frozen Kellogg’s Eggo Bites Waffle (each box contains four packages; eight bites per package)

4 tsp or 1.5 oz travel size of cream cheese

Ocean Spray Craisins

Follow the instructions on the Kellogg’s Eggo Bites Waffle box to make eight bites. Spread 1 tsp of the cream cheese on top of each of the four of the bites.  Sprinkle a few of the dried cranberries on top of the cream cheese. Top with the remaining four toasted bites; like a sandwich.  (Try Nutella & Banana or Peanut Butter & Raisins)

Grilled Italian

Grilled Italian

Grilled Italian

 

Butter, for grilling

2 slices sourdough bread

1 T. (14 g) mayonnaise

1 large slice tomato

2 slices (40 g) mozzarella cheese

5 thin slices (100 g) salami

Butter one side of both bread slices; flip over onto a cutting board. Spread mayonnaise onto one of the bread slices, layer the tomato, cheese, and salami, and close the sandwich. Place the sandwich, buttered side down, in a skillet over medium heat. Grill for 2 to 3 minutes, until the cheese has begun to melt and the bread is golden brown. Press down with a spatula, flip, and grill the second side. Remove from the pan onto a cutting board. Allow the grilled sandwich to cool for 5 minutes prior to packing in a lunch container.

Teriyaki Fried Chicken (Chicken Katsu)

Teriyaki Fried Chicken (Chicken Katsu)

Teriyaki Fried Chicken (Chicken Katsu)

 

4 boneless, skinless chicken breasts (about 1 pound)

1/4C. reduced-sodium Teriyaki sauce

4 tsp. brown sugar

½ tsp. grated or minced ginger

1/2 C. Panko bread crumbs

3 T. plain bread crumbs

2 tsp. oil

¼ tsp. garlic powder

 

Preheat the oven to 425°F. Cover the chicken breasts in plastic wrap and gently pound to1/4inch thickness. In a medium bowl, combine teriyaki sauce, brown sugar, and ginger. Add the chicken breasts to the sauce mixture and toss to coat. Let chicken marinate for 5 to 10 minutes (but not longer). In a small bowl, mix together the Panko, breadcrumbs, oil, and garlic powder. Roll the chicken breasts in the breadcrumb mixture and place on a baking sheet. Spray tops with cooking spray and bake for 12 to 15 minutes, or until chicken is golden brown. Serve with an extra drizzle of Teriyaki sauce, if desired.

 

Yield: 4 servings

Calories: 205

Fat: 4g

Fiber: 0g

Ricotta & Jam Sandwich

Ricotta & Jam Sandwich

Ricotta & Jam Sandwich

 

3 T. Ricotta Cheese

4 of your favorite Pancakes or 2 slices of bread

1 T. Jam

 

Spread ricotta evenly onto 2 of the pancakes. Top with the jam, then cover with the remaining pancakes. Turn it into a “honey bee pancake sandwich by swapping honey for the jam). Go savory on bread with pesto in place of the jam.

Chicken Pasta Wheel Salad

Chicken Pasta Wheel Salad

Chicken Pasta Wheel Salad

 

1 C. cooked pasta

½ C. chopped cooked chicken

¼ C. diced cucumber

¼ C. diced celery

2 T. sliced black olives

6 cherry tomatoes, sliced in half

¼ C. carrot, julienned

2 T. olive oil

2 tsp. apple cider vinegar

¼ tsp. Italian seasoning

salt and black pepper to taste

 

In a small bowl combine the olive oil, apple cider vinegar and Italian seasoning. In a large bowl place the pasta, chicken, cucumber, celery, black olives, tomatoes and carrot. Add the olive oil mixture, season to taste with salt and black pepper and toss to combine. Pack it in a lunchbox with a fresh fruit for a nutritious and satisfying meal.

Healthy Chicken Salad Pinwheels

Healthy Chicken Salad Pinwheels

Healthy Chicken Salad Pinwheels

 

3 C. (420 g) coarsely cubed cooked chicken

1/2 C. (110 g) mayonnaise of choice

1 to 2 green onions, coarsely chopped

1/2 C. (60 g) pecans

1/2 C. (50 g) purple grapes

1/2 tsp. sea salt, or as needed

Black pepper, as needed

4 gluten-free tortilla wraps of choice (such as Food for Life brand brown rice tortillas or Sami’s Bakery Millet and Flax Lavash)

 

In a food processor or blender, combine the chicken, mayonnaise, green onions, pecans, grapes, sea salt, and black pepper. Pulse 5 to 7 times to combine the ingredients. You don’t want big chunks; the mixture needs to be spreadable. You can process the ingredients until they are completely smooth, or you can leave a chunkier texture for visual appeal. Spread a thin layer of the chicken salad on a tortilla wrap and, starting at one end, tightly roll the tortilla wrap all the way up. (If your tortilla wrap does not roll well without cracking, moisten it slightly and heat it up a bit in a warm skillet or in the microwave for 10 seconds to soften it.) Set the wrapped tortilla on a plate and continue this process with the rest of the chicken salad and tortilla wraps. Tightly cover the plate of chicken wraps with plastic wrap (or put the wraps in an airtight container), and transfer the plate to the refrigerator to chill and firm up for at least 30 minutes. You can do this the night before or 1 to 2 days in advance. After the wraps have chilled, use a serrated knife to cut the wraps into 1- to 2-inch (2.5- to 5-cm)-long pinwheels.