https://www.lifestylefood.com.au/recipes/26838/ginger-chicken-bento-box

LifestyleFOOD.com.au

Pick up a couple of uber-trendy bento lunchboxes for this one. They help control portion sizes and assist in making sure you’ve got enough starchy carbohydrate and protein—each should make up a quarter of the dish—plus loads of colourful veggies. This ginger chicken box is only one idea, but there are so many variations on what you could pack into them—think salmon, edamame, tofu, or seaweed salads!

Ingredients

  • For the chicken

  • 250g skinless chicken thighs

  • 1 tb fresh ginger, peeled and grated

  • 2 cloves garlic, crushed

  • 1 tb honey

  • 2 tsp light soy sauce

  • 2 tsp sesame oil

  • For the rice

  • 1 cup brown rice

  • 1 cup (250ml) chicken stock

  • 1 cup water

  • For the salad

  • 1 baby cos lettuce, shredded

  • 1 carrot, peeled and julienned

  • 4 radishes, thinly sliced

  • For the dressing

  • 2 tsp sesame oil

  • 1 clove garlic, crushed

  • 1 tsp grated ginger

  • 1 tsp honey

  • 1 tsp light soy sauce

  • juice of ½ lemon

  • To serve

  • 2 tsp sesame seeds

  • 1 spring onion, thinly sliced

  • pickled ginger, optional

  • sea salt and black pepper, to taste

Method

  • 1.

    The night before you’re going to make this, place the chicken thighs in a bowl with the grated ginger, soy sauce, and sesame oil. Stir through, cover, and leave to marinate in the fridge overnight.

  • 2.

    Preheat your oven to 210 degrees Celsius.

  • 3.

    Combine the salad ingredients—lettuce, carrot, and radish—in a bowl.

  • 4.

    Mix the dressing ingredients together and pour over the salad. Toss well to combine. Place to one side.

  • 5.

    Rinse your brown rice in cool water, then transfer to a pot. Pour over the stock and water. Bring to a boil over a high heat, then reduce to a simmer and cook for 30-40 minutes or until cooked through. Strain any excess water, and use a fork to ‘fluff’ the rice.

  • 6.

    In a heavy pan, and without any additional oil, cook the thighs for 2-3 minutes on a high heat on each side, to seal. Remove from the pan and transfer to a roasting tray. Use a pastry brush or similar to coat the thighs in honey, then cook in the oven for 10-15 minutes, or until cooked through. Leave to cool for five minutes, then slice the meat.

  • 7.

    In your bento box, arrange the chicken on top of the salad, with a side of rice. Sprinkle spring onion slices and sesame seeds over the top and serve with pickled ginger if you’ve got some. Season to taste.

Nutritional information

Nutritional analysis per serving (2 servings)

  • Energy 717kj
  • Fat Total 20g
  • Saturated Fat 4g
  • Protein 37g
  • Carbohydrate 97g
  • Sugar 16g
  • Sodium 1332mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

Powered by

Metric Converter

Tell us what you think in the comments below

 
 

Sign Out

Click to Rate

Join the Conversation

Please note, LifeStyle cannot respond to all comments posted in our comments feed. If you have a comment or query you would like LifeStyle to respond to, please use our feedback form.

0 0 0 0 0
Average Rating
0 comments • 0 ratings