4 High Protein Bento! Tofu and Chicken Croquette, Onigirazu etc. -Japanese BENTO BOX Lunch Ideas #20

Описание: Want to make a high-protein, healthy bento?
Please enjoy Onigirazu (Onigiri Sandwich, Sushi Sandwich) / Omu-rice (Omelete rice) / Healthy Croquette / Japanese Sandwich Bento!
Easy and Quick Bento Box (Lunch Box) Ideas / Bento Recipe / Lunch Idea

#highprotein #bento #lunchbox #japanesefood #japanesecooking

Recipes（Official）: https://misosoup.site/japanese-high-p...
My tools & seasonings: https://misosoup.site/toolslist/

【CHAPTER】
00:00 High Protein Onigirazu (Onigiri Sandwich) Bento
05:40 High Protein Omu-rice Bento
09:54 High Protein Healthy Croquette Bento
14:41 High Protein Sandwich Bento

1. High Protein Onigirazu (Onigiri Sandwich) Bento

Ingredients [for 1-2 servings]
Chicken katsu and egg onigirazu
・3.5 oz (100g) Cooked rice
・1 sheet of Nori seaweed
・Lettuce leaves
・3.5 oz (100g) Chicken
・A pinch of Salt and pepper
・1 tbsp Flour
・1 tbsp Flour (for batter)
・1 tbsp Water(for batter)
・3-4 tbsp Panko
・Oil for frying
・Tonkatsu sauce
・1.7 oz (50g) Carrot
・1/2 tsp Olive oil
・A pinch of Salt and pepper
・A pinch of Dashi powder
・1 Boiled egg
・2 tsp Mayonnaise
・1/2 tsp Soy sauce
・A pinch of Salt and pepper

Beef and egg onigirazu
・3.5 oz (100g) Cooked rice
・1 sheet of Nori seaweed
・Lettuce leaves
・Red pickled ginger (Beni-shoga)
・2 oz (60g) Thinly sliced beef
・1-2 tsp Olive oil
・2 tsp Sake
・2 tsp Soy sauce
・2 tsp Mirin
・1 tsp Sugar
・1 Egg
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2. High Protein Omu-rice Bento

Ingredients [for 1-2 servings]
Omu-rice (omelete with rice)
・7 oz (200g) Cooked rice
・3.5 oz (100g) Chicken
・1 oz (30g) Carrot
・1 oz (30g) Onion
・2-3 tbsp Canned corn
・1/2 tsp Olive oil
・A pinch of Salt and pepper
・3 tbsp Ketchup
・1/2 tsp Consomme (or Your favorite stock powder/bouillon paste)
・1/2 tsp Sake
・1/2 tsp Soy sauce
・1/2 tsp Sugar
・1/2 tsp Butter
・1 Egg
・1/2 tsp Olive oil

Fried tofu stir-fry
・5.3 oz (150g) Atsu-age (Thick fried tofu)
・5.3 oz (150g) Komatsuna (Japanese mustard spinach)
・1 tsp Olive oil
・2 tsp Mirin
・2 tsp Soy sauce
・1 tsp Oyster sauce
・1-2 tsp Sugar
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3. High Protein Healthy Croquette Bento

Ingredients [for 1-2 servings]
Cabbage and chicken healthy croquette
・4.2 oz (120g) Ground chicken
・3.5 oz (100g) Cabbage
・2 oz (60g) Tofu
・2-3 tbsp Minced mitsuba or shiso or parsley
・2-3 tbsp Canned corn
・1 tsp Shantan (Chicken stock powder)
・1 tsp Sesame oil
・A pinch of Salt and pepper
・2 tbsp Flour (for batter)
・2 tbsp Water (for batter)
・3-4 tbsp Panko
・Oil for frying

Broccoli and chikuwa salad
・3.5 oz (100g) Broccoli
・2 oz (60g) Chikuwa (Boiled fish paste)
・1 tbsp Dried bonito flakes
・1-2 tsp Shio-kombu (Salted kombu)
・1 tsp Ground sesame
・1 tsp Soy sauce
・1 tsp Sesame oil
・1/2 tsp Sugar
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4. High Protein Sandwich Bento

Ingredients [for 1-2 servings]
Shrimp and broccoli salad sandwich
・Your favorite bread
・1 Boiled egg
・3.5 oz (100g) Broccoli
・1/2 tsp Olive oil
・A pinch of Salt and pepper
・3.5 oz (100g) Shrimp
・1 tsp Sake
・1/3 tsp Grated garlic
・A pinch of Salt and pepper
・0.7 oz (20g) Mayonnaise
・1/2 tsp Sweet chili sauce
・A pinch of Sugar
・A pinch of Black pepper

Chicken and egg sandwich
・Your favorite bread
・1 Boiled egg
・Lettuce leaves
・A little mayonnaise
・2.8 oz (80g) Chicken
・A pinch of Salt and pepper
・2 tsp Potato starch
・2 tsp Oil
・2 tsp Sake
・1 tsp Soy sauce
・1 tsp Mirin
・1 tsp Sugar
・1/2 tsp Oyster sauce
・1/2 tsp Rice vinegar
・1/3 tsp Grated garlic