Teriyaki Style Bento Box

Teriyaki Style Bento Box

This Teriyaki Style Bento Box is a balanced, delicious, and very simple meal to make. The combination of the salmon with a savory teriyaki glaze provides a rich source of omega-3 fatty acids that helps promote heart health. Paired with fiber-rich brown rice, vegetables, and a hard-boiled egg, this meal ensures slow-releasing energy, which is ideal for managing blood sugar levels. Not only will this meal help to keep you full, but the bento box format allows for portion control and a variety of flavors, making it both practical and enjoyable for an everyday meal.

Ingredients

• 200g salmon fillet
• 100g brown rice
• 1 small carrot (50g), julienned
• 50g cucumber, sliced
• 50g edamame beans
• 2 boiled eggs
• 2 tbsp low-sodium soy sauce (30ml)
• 1 tbsp honey (15g)
• 1 tsp sesame oil (5ml)
• 1 tsp sesame seeds (optional, for garnish)

*vegetarian option: replace salmon with grilled tofu or tempeh marinated in same sauce
*lower carb option: substitute brown rice with cauliflower rice

Instructions

1. Cook the rice: Rinse the brown rice under cold water. Place in a pot with 200ml water, bring to a boil, then reduce the heat and simmer for 25-30 minutes until water is absorbed and rice is tender.
2. Prepare the salmon: In a small bowl, mix soy sauce, honey, and sesame oil. Place salmon fillet in a shallow dish and pour the marinade over it, letting it sit for 10-15 minutes to absorb flavour.
3. Cook the salmon: Heat a non-stick pan over medium heat. Cook the salmon for 3-4 minutes on each side until fully cooked and caramelized, brushing with extra marinade during cooking.
4. Assemble the bento box: Divide the cooked rice between two bento boxes. Add a portion of salmon, julienned carrots, cucumber slices, and edamame to each box. Slice the boiled eggs in half and add them to the box.
5. Garnish: Sprinkle with sesame seeds if desired.