Kat’s Healthy Chicken Bento

This concept behind this dish follows the idea of a bento box. I however did not put the food in the bento box and rather placed it in a bowl since I was eating it on the spot and not taking it to go. A traditional bento consists of rice, fish or meat, and one or more pickled or cooked vegetables and is usually placed in a serving tray shaped like a box. In this dish, I’ve got the rice, the meat, and the 3 different pickled/cooked vegetables.

This dish is super healthy and easy to make and makes a great packed lunch.

There are 5 components to the dish.
1. Steamed Brown Rice
2. Tofu Salad w/ Edamame
3. Marinated Sweet Red Peppers–You can find them at grocery stores. Keep a jar handy at home. Great for making salads, sandwiches, sauces, and side dishes.
4. Sesame Lemon Spinach Salad
5. Boiled Chicken Breast w/ Garlic Ginger Scallion Confit

Ingredients for Bento:

1 cup of boiled brown rice
1 Chicken Breast
2 cups of raw spinach
1 piece of Firm Tofu
1/4 cup of edamame deshelled
3 tablespoons of sesame oil
3 teaspoons of soy sauce
1/2 lemon
1 teaspoon sesame seeds
3 tablespoons chopped garlic
1/4 cup sliced scallions
1 tablespoon thinly sliced ginger
1/4 marinated sweet red peppers (store bought)
salt and pepper

Recipe for Tofu Salad
-Take 1 piece of firm tofu and smash with back of spoon
-Boil your edamame and run under cold water before tossing into your smashed tofu
-Drizzle 2 tablespoons of sesame oil, season w/ salt, pepper, and 1 teaspoon of soy sauce and mix

Recipe for Sesame Lemon Spinach Salad
-Blanch spinach by quickly placing them in hot water and then pulling it out, running it under cold water. Squeeze out excess water and place in a bowl
-Drizzle 1 tablespoon sesame oil, squeeze the juice of half a lemon, season w/ salt and pepper, and top with toasted sesame seeds

Recipe for Boiled Chicken Breast topped w/ Garlic Ginger Scallion Confit
-Boil 1 Chicken breast for 3-4 Minutes (until cooked through) and slice into 3 pieces
-Heat a pan with olive oil and toss in finely chopped garlic, thinly sliced scallions, and ginger.
-Sautee the ingredients until they start caramelizing (turning slightly brown) and add some salt and pepper. Add 2 teaspoons of soy sauce and 1 teaspoon of sugar.
-Once the ingredients cook down into a jam like consistency, turn off heat and place aside.

When all components are done, plate everything in one box or on one plate and enjoy your Healthy Chicken Bento! Try packing it in a tuperware container and make it look like one of those bento boxes you get at the Japanese market. It’s always more fun and enjoyable to eat something that not only tastes good but also looks pretty.

Bon appetit!