Blue Fishy Hearts Bento Box

I made this bento box for my mother for lunch!

The rice balls were a piece of cake. Just cook up some rice, when its done dish about 2 small hand fulls on to a plate and add about a table spoon of white vinegar (This is highly dependent on personal taste). Put some plastic bags on your hands so the rice is easy to play with and add a few drops of your food color of choice. Knead it into the rice, roll a hand full into a ball then shape as desired. I used a egg cooked like you would an omlet (scramble the egg with a bit of milk, dump into pan, don't touch it until it's cooked. You may want to flip the whole thing once before you work with it just to keep the top from being slimy.).



For the chicken, I cut a lean chicken breast into strips (I only used half a breast), rolled the strips in flour and "fried" in some olive oil in a skillet on the stove. I only had to flip the pieces once before they were cooked all the way through. I then put the pieces on a paper towel covered plate and let them cool. Mean while I mixed about a table spoon and a half of brown sugar with about the same amount of soy sauce, added a squirt of honey and a dash of garlic powder, (I would have used real garlic but didn't have any.) then I added some crushed peanuts. It was surprisingly delicious. The rest of the box is just some fresh cut broccoli florets topped with some a few hearts cut out of yellow cheese and a mix of grapes and strawberries on the end. If you're wondering what the purple things are that are scattered around the box...they are just slices of purple cabbage.


I made some sweet tortilla chips as a dessert by cutting a flour tortilla into wedges and lightly brushed some butter substitute on them. I sprinkled some brown sugar, white sugar and cinnamon on the pieces and put them on a cookie sheet in the oven at 350 degrees for around 20 mins. I had to break the ends off so they would fit in the container. =(

Recipes

These are some of my favourite recipes. Most of them are quite healthy and can be made from ingredients you probably already have around the house. I'll try to add some suiting side dishes and meal ideas to each main recipe. Some of these recipes are vegetarian friendly, I will indicate those that are, several of the recipes that do have meat or poultry in them can easily be made into vegetarian dishes and I will include substitutes where I can.

I do not like to use salt in my cooking. I often make due perfectly well with out it. I do not include salt in my recipes as I feel that most people get plenty of sodium with out additional salt. If you feel the dishes need it, feel free to add salt at your own discretion.

The recipes here are divided into seasonal groups, the dishes in each group utilize in season produce and/or fit seasonal cooking methods.


Summer Time Recipes

-On The Grill-
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*Lemon Grilled Chicken Breast and Roasted Grape Tomatoes*

Chicken breast is always great on the grill and this simple flavor bath is quick and easy but also delicious. Using lean chicken breast (available at just about any grocery store) keeps the fat and the calories low. It's good to eat and good for you!

Chicken:

• 1 table spoon Grated Lemon Rind
• 1 table spoons Extra Virgin Olive Oil
• 2 Minced Garlic Cloves
• 4-6 Boneless, Skinless Chicken Breasts
• Freshly Ground Black Pepper
• 1 Large Fresh Lemon

Tomatoes:

• 2 cups Grape Tomatoes
• 2 teaspoons Olive Oil
• 2 tablespoons Chopped Fresh Parsley
• 1 teaspoon Grated Lemon Rind
• 1 tablespoon Fresh Lemon Juice
• 1/8 teaspoon Freshly Ground Black Pepper

Preparation:

• To prepare chicken-
• Arrange chicken breasts on a plate
• Combine first 3 ingredients in a small bowl and brush onto both sides of chicken
• Refrigerate covered until ready to cook
• Prepare the grill for cooking, and set to a normal grilling temperature
• Place the chicken on your grill wrack (I find that if your having a problem with the chicken sticking to the grill, placing non-stick foil on the grill and cooking on that helps.)
• While cooking, cut the lemon in half and squeeze it generously over the chicken, and sprinkle your pepper sparingly over both sides. Be sure to turn the breasts occasionally
• Cook until white all the way through, (be careful not to over cook!)

While the Chicken Is cooking...

• Preheat the Oven to 425°
• Combine tomatoes and 2 teaspoons oil in a medium baking dish, toss gently.
• Bake at 425° for about 18-20 minutes or until tomatoes are tender.
• Combine tomato mixture, parsley, and remaining ingredients, stirring gently.
• Serve cool with chicken.

This is a great meal to pair with a delicious white wine. Chicken goes very well with white wine and I would suggest an economical bottle of your favorite white wine. White Wines should be served chilled and immediately after opening.

Nutritional Information*

• Calories: 194 (About 35% from fat)
• Fat: 7.8g
  
• Protein: 26g
• Carbohydrate: 4.5g

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*Grilled Halibut and Mango Salsa*

This recipe is great for a more formal dinner. Any white fish can be used here, Halibut is usually readily available this season and easy to cook, but any white fish you prefer can easily be substituted. I also recommend you make up the salsa ahead of time to be sure you have enough. I find it serves about 3 or 4.

• 2 cups Plum Tomatoes, Seeded And Diced
• 1 & 1/2 cups Diced, Peeled Ripe Mango
• 1/2 cup Diced Onion
• 1/2 cup Chopped Fresh Cilantro (if you're not a fan of cilantro, parsley can be used instead)
  
• 2 tablespoons Fresh Lime Juice
• 1 tablespoon Cider Vinegar
• 1/4 teaspoon Sugar (If you prefer a sweeter salsa use 1+ teaspoon of sugar)
  
• 1 teaspoon Black Pepper
  
• 2 Minced Garlic Cloves
  
• 4 (about 6-ounces each) halibut fillets (or other white fish)
  
• 1 tablespoon Olive Oil

Preparation:

• Prepare grill and set at a low to normal grilling temperature
• Mix first 7 ingredients in medium bowl and combine with pepper and garlic
• Refrigerate until serving.
• Rub halibut with oil and about 1/2 teaspoon pepper.
• Place fish on grill rack; grill 3 minutes on each side or until fish flakes easily when tested with a fork. (Use non-stick foil on grill if the fish is sticking to the wrack)
  
• Serve with mango salsa.

This dish would be served well with a white wine, especially if being served in a formal setting. White wine should be severed chilled and immediately after opened.

Nutritional Information*

Calories: 295 (about 24% from fat)

Fat: 8g

Protein: 37g

Carbohydrate: 19.5g

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*All nutritional information is estimated based on the ingredients I used. Your ingredients may vary slightly from the information I have listed. It is recommended you calculate the calories, fat, protein, etc. yourself using the manufacturer's data.

Pictures will be added shortly.