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Teriyaki Style Bento Box

Sep 25, 2024 | 0 comments

Prep Time:
25 mins
Cook Time:
38 mins
Calories:
450 kcal
Servings / Amount:
2 servings / 1 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.

TIPS

Can be refrigerated and consumed for up to 48 hours after making it.

Teriyaki Style Bento Box, Luka Parikh, Diabetes Recipes

Recipe Contributor

Luka Parikh is a student at Queens University in the Health Sciences Program. In his spare time Luka enjoys sports, travelling, and exercising. Healthy eating is important to Luka. One of Luka’s passions is cooking, and he regularly modifies his recipes so family members living with diabetes can also enjoy them.

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Nutritional Information

(per serving)

Serving Size: 1
Calories:  450 kcal
Fat:  18 g
Carbohydrates:  38 g
Fiber:  4 g
Protein:  30 g
Note: These values are based on the ingredients provided excluding any add-ons or substitues.

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