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Protein-Packed Bento Box

This colorful bento box combines a variety of protein sources like grilled chicken, crispy tofu, and boiled eggs, arranged in a tidy, compartmentalized container. The dish showcases different textures—from tender to crispy—and vibrant flavors that make each bite interesting. It’s an easy, nourishing meal perfect for busy weekdays, offering a satisfying mix of textures and tastes in one portable box.
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Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings: 2
Course: Main Course
Cuisine: International
Calories: 450
Ingredients Equipment Method Notes

Ingredients
  

  • 1 cup rice or quinoa rinsed
  • 2 pieces chicken breast boneless and skinless
  • 1 block firm tofu pressed and cubed
  • 2 eggs large eggs for boiling
  • 1 can smoked salmon or 100g sliced
  • 1 cup chickpeas cooked or canned, roasted for extra crunch
  • a handful toasted sesame seeds or almonds for garnish
  • to taste soy sauce or dipping sauce for serving

Equipment

  • Saucepan
  • Non-stick skillet
  • Ice bath
  • Small containers
  • Bento box or lunch container

Method
 

  1. Rinse the rice or quinoa under cold water, then cook in a saucepan with 2 cups of water. Bring to a boil, reduce heat, cover, and simmer until tender and fluffy, about 15 minutes. Let cool slightly.
  2. While grains cook, season the chicken breast with a squeeze of lemon juice, herbs, and a pinch of salt. Grill or pan-fry over medium heat until cooked through and juices run clear, about 8-10 minutes. Slice into bite-sized pieces.
  3. Cut the firm tofu into small cubes. Heat a non-stick skillet over medium and add a splash of oil. Fry the tofu until golden and crispy on all sides, about 4-5 minutes per batch. Season with soy sauce if desired.
  4. Place the eggs in boiling water and cook for 7-8 minutes for slightly runny yolks, or 9-10 minutes for fully set yolks. Transfer to an ice bath to stop cooking and peel carefully once cooled.
  5. Arrange the cooked chicken, crispy tofu, halved boiled eggs, and sliced smoked salmon in separate small containers or sections of your bento box. Keep chilled until packing.
  6. Divide the cooled grains into the main compartment of the bento box. Top with roasted chickpeas or place them in a separate section for added crunch.
  7. Garnish with toasted sesame seeds or almonds for a nutty crunch. Pack small containers of soy sauce or dipping sauces alongside for added flavor.
  8. Seal the bento box tightly, ensuring all sections are secure. Store in the refrigerator if not eating immediately, and serve chilled or at room temperature for a fresh, satisfying meal.

Notes

Feel free to swap proteins based on your preferences, and prepare the ingredients in advance to save time during busy mornings. Pack dips separately to keep everything crisp and fresh.