Japanese Bento Box Lunch

 

Source: Gathering Dreams

For the omelet (Tamagoyaki)

1 egg
½ teaspoon soy sauce
1 teaspoon mirin - substitute with rice vinegar + ½ teaspoon raw brown sugar
1 pinch of salt
1/2 tablespoon extra-virgin olive oil - or avocado oil

For the Japanese salad

½ cup red cabbage - finely shredded
½ white cabbage - finely shredded
1 small carrot - cut into matchsticks
1 teaspoon black sesame seeds
4-5 cilantro leaves
½ teaspoon miso paste
½ tablespoon soy sauce
½ tablespoon toasted sesame oil
½ tablespoon rice vinegar
1 tablespoon water
1 teaspoon grated ginger

Other ingredients

¾ cup cooked brown rice - around ¼ cup uncooked rice per bento box (50g)
½ cup spicy salt & chili edamame
2 slices smoked wild salmon - or fresh sushi-grade salmon



Omelette (Tamagoyaki inspired)

• In a small bowl, beat the egg well using a fork (or in authentic Japanese style, you can use chopsticks).
• Add the soy sauce, mirin, and a tiny pinch of salt and mix until all the ingredients are combined. If you don’t have mirin, you can add rice vinegar and a ½ teaspoon of brown sugar to give it a bit of sweetness.
• Heat a small skillet at medium-high temperature, and with the help of a pastry brush or a kitchen towel, spread a light layer of oil.
• Pour a thin layer of egg mixture into the skillet. Once the egg has cooked slightly, roll it into a cylinder and let it cook for another few seconds.
• Remove the omelet from the pan, let it cool slightly, and press it a bit before slicing it into thin rolls.
• Note: A real Tamagoyaki is made by creating different layers of cooked egg. This is a much-simplified version that you can prepare in a few minutes for your quick and easy lunch.

Japanese salad

• In a small bowl, whisk together the ginger, miso, rice vinegar, soy sauce, sesame oil, and water and set it aside.
• In another bowl, toss the cabbage, carrots, cilantro leaves, and sesame seeds together with the dressing 

Bento Box Assembly

• Assemble all ingredients into your bento box.
• Let everything cool down at room temperature before sealing.

Spicy Garlic Edamame

1/2 tsp orange zest
1/4 tsp cayenne pepper
1 tbsp sesame seeds, toasted
freshly ground pepper, to taste
1/4 cup reduced-sodium soy sauce
1/4 cup vegetable broth
1 tbsp honey
2 tsp canola or vegetable oil
4 cloves garlic, chopped
1 tsp grated ginger
5 cups edamame, in pod

If frozen, place edamame in a microwave-safe bowl and heat edamame for 2-3 minutes, or until defrosted.

In a small sauce pot, bring soy sauce, broth and honey to a slow boil over medium heat. Continue to gently boil until sauce is reduced by half, about 5 to 6 minutes.
Meanwhile, heat a large non-stick skillet or wok over medium-high heat. Add the oil, garlic and ginger and sauté for 30 to 60 seconds. Add edamame, orange zest, cayenne, sesame seeds and black pepper and toss to evenly coat.
Add sauce to the edamame, toss and cook for an additional 2-3 minutes, or until sauce is slightly thickened and edamame is heated through.

source: Skinny Taste

Sesame-Crusted Tofu and Spicy Pineapple Sauce over Udon Noodles

Source: Eating Well

8 oz. Udon Noodles (whole wheat spaghetti noodles can substitute if necessary)
2/3 cup Sesame Seeds, preferably a mix of white and black
2 Tab. + 2 tea. Cornstarch, divided
1 tea. salt
2-14 oz. packages Extra firm Tofu
8 tea. Canola oil, divided
2 Tab minced fresh ginger or ginger paste
4 cloves garlic,  minced
1 1/2 tea. Red Pepper flakes
16 oz. Sugar Snap Peas
12 oz. (1 1/2 cups) Pineapple juice
5 Tab. and 1 tea. Soy Sauce
4 cups diced fresh Pineapple
4 tea. Sesame oil

Cook noodles according to package directions.
Meanwhile,  mix Sesame Seeds, 2 Tab. Cornstarch and salt together in a shallow bowl. Cut each block of tofu lengthwise into 8 thin "steaks." Pat dry with paper towels and press both sides into the Sesame seed mixture.
Heat 4 tea. Canola oil in a large skillet and cook tofu approximately 3 minutes per side. Repeat until all the tofu is cooked. Transfer to a plate, cover and keep warm.
Wipe out pan. Heat remaining 4 teaspoons of canola oil. Add ginger, garlic and red pepper flakes. Cook about 30 seconds, stirring. Add snap peas and cook 2 minutes,  stirring.
Whisk the remaining 2 teaspoons of cornstarch and the soy sauce together in a small bowl until smooth. Add to pan and cook 1 minute, stirring. Add pineapple and sesame oil and heat 1 minute.
To serve, layer a bed of noodles in a shallow bowl. Top with sauce and then Tofu "steaks."

Makes 8 servings. Per serving: 444 calories, 19g. Fat, 51g carbs., 19g. Protein,  6g. Fiber

Note: For those who do not like Tofu, Salmon pairs well with this sauce and noodles.

Source: Eating Well

Peanut Wraps

This recipe, from Little Birdie Secrets is SO good! You just have to try it to believe it!

1/2 tsp garlic salt
1/2 tsp pepper
3 boneless skinless chicken breasts, cut into strips
1 tbs canola, olive or sesame oil.
1 bag broccoli slaw
1 medium red onion, sliced
1 tsp grated fresh ginger
Tortillas

Peanut Sauce:
1/4 cup sugar
1/4 cup peanut butter (creamy or crunchy)
3 tbs soy sauce
5 tbs water
3 tbs cooking oil ( I used 1 tab. sesame, 2 tab. canola)
1 tsp. garlic powder

Season chicken strips with garlic salt and pepper. In a large skillet cook chicken in hot oil on medium-high until no pink left. Put aside and keep warm.
In same skillet add broccoli mix, onion, and ginger. Cook until crisp but tender.
Make peanut sauce while veggies cook. In a small saucepan combine sauce ingredients, heat and stir until dissolved.
Serve by layering the veggies, chicken, and sauce in a tortilla. Wrap it up. Enjoy.

Sesame Chicken Salad

4 cups water
4 slices of ginger, about 1⁄4 in  thick

1 medium onion, sliced
3 boneless chicken breasts(1 lb)
1 cucumber, cut into chunks
2 large tomatoes, cut into eighths
6 green onions ( or scallions), finely chopped
1⁄4 cup sesame oil
Vinegrette dressing (see below)
Salt and fresh ground pepper, to taste
Mixed Salad Greens

(Ahead of Time) Bring the water, ginger, and onion to a boil in a medium sized saucepan over medium heat. Lower the heat to a simmer and add the chicken breasts. Cook for 15 minutes. Turn off the heat and let chicken sit in the hot liquid 
for 10 minutes. Remove the chicken from the stock, and when it is cool enough to handle, shred the chicken with your hands. Place the chicken back into the stock in a bowl and refrigerate until you are ready to use.


Layer a bed of mixed salad greens on the serving plate. Arrange a layer of cucumbers around a large serving platter. Remove the cold chicken from the stock and place it down the center of the platter. Surround the chicken with the tomato wedges and top it with green onions.
In a small pat, heat the sesame oil over a low flame until bubbles appear (approximately one minute.) Turn off the heat and pour the oil evenly over the green onions and chicken. Drizzle vinaigrette over the chicken and vegetables.

Vinaigrette
1⁄4 cup soy sauce
1 tablespoon lemon juice
1 tablespoon rice vinegar
2 teaspoons sugar
salt & pepper to taste

To make the Vinaigrette, mix the soy sauce, lemon juice, vinegar, sugar, salt and pepper in a microwave-safe bowl. Heat for one minute and set aside.


Adapted from this recipe at Steamy Kitchen Recipes

Curried Tofu Salad

from Eating Well

2 Tab. Plain Yogurt
2 Tab. Mayonnaise
2 Tab. Mango Chutney
2 tea. Curry Powder
1/4 tea. Salt
Black Pepper, to taste
1-14 oz. pkg. extra-firm Tofu, drained
2 stalks Celery, diced
1 cup Red Grapes,*sliced in half
1/2 cup sliced Scallions or Green Onions
1/4 cup chopped Walnuts

Whisk yogurt, mayonnaise, chutney, curry powder, salt and pepper in a large bowl.
Crumble tofu into bowl. Add celery, grapes, onions and walnuts. Stir to combine. Serve on wheat toast.

*White grapes can be substituted

This is based on using low-fat yogurt and mayonnaise and does not include the toast.
Makes 6 servings, 2/3 cup each
140 calories per serving, 8 g. Fat, 13 g. Carbs., 7 g. Protein, 2 g. fiber

source: Eating Well

Vegetarian Philly-Style Portobello "Cheesesteak" Sub

4 whole wheat buns
2 tea. Olive oil
1 med. Onion, sliced
4 large Portobello caps, sliced
1 large red bell pepper, thinly sliced
2 tea. Dried Italian seasoning (or 2 Tab. minced fresh Oregano)
1/2 tea. Black pepper, or to taste
1 Tab. Flour
1/4 cup vegetable broth
1 Tab. Soy Sauce
3 oz. sliced Provolone Cheese

Split buns in half and lay open on a baking pan. Toast in a 350 deg. oven.
Meanwhile,  heat oil in skillet and add onion slices. Cook 3 minutes, stirring often. Add mushrooms, bell pepper and spices. Cook @7 minutes. Sprinkle vegetables with flour and stir to coat. Stir in broth and soy sauce. Remove from heat and lay cheese slices over vegetabkes, cover and let stand a couple minutes, until cheese has melted. Dividing into 4 portions, scoop a portion onto the bottom half of the toasted bun, leaving the melted cheese layer on top. Serve immediately.

Makes 4 subs. Per sub: 274 calories,  10 g. Fat, 35 g. Carbs., 13 g. Protein,  6 g. Fiber

*The dark gills on the underside of the mushroom can turn food an unappealing dark gray color, so you may want to, you can remove them with a spoon. If the color does not bother you, you can leave them, as they are edible.

Simple Sesame Noodles with Chicken and Snow Peas

photo and recipe from Mommy's Kitchen

1 lb. thin spaghetti noodles or 12 - ounces, fluid thin noodles (soba noodles)
3 boneless chicken breasts, sliced into thin slices
1 bag fresh (about 1 cup) snow peas (you can use frozen in a pinch)
1/4 cup soy sauce
2 Tablespoon sugar
4 cloves garlic, minced
2 Tablespoons rice vinegar
3 Tablespoons sesame oil
½ teaspoons hot chili oil or chili garlic sauce
4 Tablespoons canola oil
2 whole green onions, sliced thin

Start the noodles in a pot of boiling water. Cook until al dente.
Whisk together the soy sauce, sugar, garlic, rice vinegar, sesame oil, hot chili oil and canola oil together in a bowl and set aside.
 While the noodles are cooking, saute the chicken pieces. When the chicken is cooked through add the snow peas and cook for an additional 3 - 5 minutes.
Drain the noodles and add to the chicken and snow peas. Pour sauce over warm noodles and toss to coat. Sprinkle with green onions and toss again.

Crockpot Baked Bean Soup

2-15 oz can Pinto Beans, undrained

1/2 Onion, finely diced
1 cup Carrots, slivered or diced
3 tsp Dijon Mustard
2 Tbsp Molasses
1 Tbsp Soy Sauce
2 tsp Apple Cider Vinegar
1 tsp Chili Powder
1 14.5 oz can Fire Roasted Tomatoes
2 cups Water

Place all ingredients in a crockpot and stir. Cover and cook on low for 7-8 hours, or on high for 4-5.

Crockpot French Lentils

 Honest Fare

2 cups French Lentils
3 carrots, sliced into ovals
2 Tab. Olive oil
1 can stewed tomatoes
1/2 yellow onion,  diced
2 cloves garlic,  minced
6 cups water
1 Tab. Dried Tarragon
A few sprigs fresh Oregano
2 Bay Leaves
1/2 tea. Black Pepper
1 Tab.  Salt
2 Tab. Miso paste, dissolved in a little hot water
2 Tab. Worcestershire sauce
Crusty bread, for serving

Put olive oil, carrots, garlic and onions in the bottom of a crockpot. Add herbs and spices on top. Add the rest of the ingredients, finishing with the Lentils and water. Cook on low 6 hours. Serve with crusty bread.

Source: Modified slightly from the recipe at Honest Fare

Sesame Noodles with Broccoli and Almonds

TO MAKE THE NOODLES:
1 pound (16 oz.) uncooked linguine (or any noodles, such as rice noodles, soba noodles, lo mein noodles, etc.)
1 tablespoon peanut or vegetable oil
3-4 cups chopped broccoli florets (about 1 medium head of broccoli)
4 cloves garlic, peeled and thinly-sliced
salt and pepper
1/2 cup chopped  Almonds (I used the Blue Diamond Wasabi and Soy Sauce variety)
1 batch Sesame-Soy Vinaigrette (see below)
optional garnishes: thinly-sliced green onions, toasted sesame seeds, coarsely-ground black pepper, crushed red pepper flakes

Cook noodles al dente in a large stockpot of salted water according to package instructions. Drain, and set aside.
Meanwhile, as the pasta is cooking, heat oil in a large saute pan over medium-high heat. Add the broccoli florets and season with a few pinches of salt and pepper. Saute, stirring once a minute or so, for 4-5 minutes until it is slightly charred around the edges and cooked through. Stir in the garlic and continue sauteing for 1-2 minutes, stirring frequently, until the garlic is cooked and fragrant. Remove from heat and set aside.
When the pasta is drained, return it to the large stockpot, and stir in the cooked broccoli and garlic, almonds, and sauce until everything is evenly combined.
Serve immediately, topped with your desired garnishes. Or refrigerate the noodles in a sealed container for up to 3 days. (This dish is also awesome when served chilled.)

SESAME-SOY VINAIGRETTE
1/4 cup soy sauce
2 tablespoons rice wine vinegar
1 tablespoon sesame oil
1/2 teaspoon freshly-cracked black pepper
1/2 teaspoon ground ginger
1/2 teaspoon sriracha or hot chili oil

Whisk all ingredients together until combined. Set aside.

source: Gimme Some Oven

Malaysian Honey-Turmeric Wings

Malaysian Honey-Turmeric Wings served with White Bean Tagine and Basmati rice

2 lbs. Wings or drummies
2 Tab honey
2 Tab soy sauce
1/2 tea salt
1 tea turmeric
1/4 tea Chili powder
1/4 tea black pepper
1 1/2 Tab ginger paste

Marinate wings in the rest of the ingredients for 1-2 hours.
Grill or bake in 375 degree oven for 40-45. If baking, you can brown under the broiler for a minute or two.

Source: slightly adapted from the recipe at Rasa Malaysia

Soy

source

Perfect Portion : 1/2 cup

• Very low glycemic load
• Lowers cholesterol 
• Reduces risk of kidney disease 
• Lowers risk of cancer, including prostate, breast and endometrial cancer. 
• Eases menopausal discomfort