Meal Prepping Ideas 便當食譜 雞絞肉和雞蛋的週間午餐 - You Are What You Wear

Meal Prepping Ideas 便當食譜 雞絞肉和雞蛋的週間午餐

Meal Prepping Ideas. 做便當是一件會上癮的事情,每個週末看著做好的便當整整齊齊立正站好,提前安排未來一週的午餐計畫,是忙碌上班族最理想的生活質感和風格。 Meal prep helps set me up for a planned life and I love having a lunch plan to follow. I wanted to share some meal prepping ideas with ingredients that we already have in the kitchen – egg and ground chicken. 


Meal Prepping IdeasMeal Prepping Ideas

 

食材提案

上一次有提到 做便當的菜色搭配的技巧和心得 ,這篇想分享我的一周便當食譜,如何用簡單的雞蛋和絞肉兩種食材,快速做出兩種不同口味的便當料理,讓接下來一周的心情更美麗。我想大家的冰箱常備品之一應該就是雞蛋了吧,光是雞蛋就可以做出很多種不同料理,炒蛋、滷蛋、蒸蛋、荷包蛋、蛋炒飯,或是加入其他食材的番茄炒蛋、香腸炒蛋和蝦仁滑蛋…等等。絞肉也是很簡單上手的食材,因為雞絞肉膽固醇和熱量都比較低較為健康,所以我通常會選擇雞絞肉。印象中臺灣比較難買到雞絞肉,買生雞肉條剁碎也是可以的。雞絞肉可以做成台式肉燥、日式味增肉醬、或是捏成肉丸子等變化非常多樣,基本上可以用低卡的雞絞肉代替所有需要牛或者豬絞肉的料理。也因此雞蛋和雞絞肉是我冰箱的常備材料,我的這周午餐提案就利用這兩項食材做出兩種不同口味的便當。

Meal Prepping Ideas

I talked about tips and why I love meal prep in my previous post, and this time I wanted to share my weekly bento recipe with ingredients most of us already have at home – egg and ground chicken. Egg is probably the most versatile food in the world. You can make them scrambled, poached, fried and boiled. Or you can add ingredients to have layers of flavors like stir-fried tomato and scrambled eggs or sausage stir fry with eggs. Ground chicken is fast cooking, too. In favor of healthier option, I like ground chicken and they can be substituted for any other ground meat. You can also hand ground raw chicken strips if it’s hard to get ground chicken. From meatballs and miso chicken soboro don to curry chicken and ground chicken with crispy fried shallots, they can be used in a variety of dishes. I always have egg and ground chicken in my kitchen. Together, they can make quick and flavorful meals. Here are two great ways to cook with eggs and ground chicken for your weekly bento recipe ideas. 

Meal Prepping Ideas

Meal Prepping Ideas

 

雞絞肉和雞蛋 便當食譜

第一個口味是日式三色丼,參考自梅村月酪梨壽司的雞鬆和蛋鬆食譜,加了味霖、糖、料酒和醬油是甜甜鹹鹹的日本口味。蔬菜部分通常是用甜豆或者豌豆夾,但當然你可以用任何一種綠色蔬菜,我自己是清燙冰箱剩下的幾朵花椰菜。第二個口味的便當菜同樣是利用雞絞肉和雞蛋,將雞絞肉加紅蘿蔔丁填入青椒做成青椒鑲肉,雞蛋則是打散做成的日式蛋卷(今天的蛋捲卷得不夠美飲恨);便當剩下的蔬菜空間也是清冰箱料理,用鹽麴稍微清炒甜椒和蘑菇,平衡便當的蛋白質和蔬菜纖維。記得青椒等椒類過度加熱會太軟爛,而便當因為用餐時間會再次加熱,所以在烹調的時間要比平常短一些,這樣等到微波食用時口感才會剛剛好。如果你也試了一起分享你的餐桌風景!

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Two Ways to Cook with Egg & Ground Chicken

1. Soboro Don with Ground Chicken & Scrambled Egg

I tried this Japanese ground chicken recipe and I love it. Soboro Don is a Japanese dish that served on top of steamed rice with ground chicken, scrambled egg and green veggies like green peas or snow peas. Green veggies are subject to change so here my Soboro bento includes steamed cauliflower, ground chicken seasoned with Japanese sweet soy sauce flavor and scrambled egg. 

2. Peppers Stuffed with Ground Chicken & Japanese Egg Rolls

There are many varieties of stuffed bell pepper recipes already, and you can bake them with cheese for Italian flavor or fried them with Chinese seasonings. Either way, they taste great! If you prefer hot bento over cold food during lunch time, peppers might have gotten soggy after reheating. Tip to avoid that is try not to overcook peppers when you bake/stir-fry peppers. Japanese egg rolls, tamagoyaki, is an easy and delicious omelette. It’s also perfect for bento as it’s a perfect protein side dish. Tamagoyaki is supposed to be sweet and has light texture. But if you don’t like a sweet one, you can replace to a pinch of salt. (Please excuse my egg roll – I know they don’t look nice and firm because I was cooking and shooting. There was no time to wrap them properly!) I also stir fried mushroom and yellow pepper with shio-koji to use up leftovers. You can substitute in whatever you have in your fridge. 

Let me know if you tried this for your lunchtime bento!  

 

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