Modetro Bento Recipes
Modetro Bento Recipes
Modetro Bento Recipes
bento
1
Contents
introduction 3
bento menus 4
chicken tikka bento 4
gado gado bento 5
GREEK LEMON CHICKEN bento 6
HALLOUMI CHEESE bento 7
hummus selection bento 8
japanese fried chicken bento 9
caribbean jerk pork bento 10
KOREAN FRIED RICE bento 11
BBQ WINGS bento 12
CHICKEN SATAY bento 13
MOROCCAN MEATBALLS bento 14
POACHED SALMON bento 15
SEAFOOD COCKTAIL bento 16
PEPPERED MACKEREL bento 17
SMOKED SALMON bento 18
TERIYAKI CHICKEN bento 19
THAI BEEF SALAD bento 20
THAI RED PRAWN CURRY bento 21
protein component recipes 23
veg & carb component recipes 31
BITS AND PIECES 40
introduction
Originally from Japan, the concept of the bento box has revolutionised the world
of the packed lunch. Designed for workers, children, and anyone else needing
to eat a meal away from the home, the bento lunch provides a perfectly
balanced solution as an alternative to fast food, packaged food, or even just a
limp lacklustre sandwich.
Food in Japan is about respect. Fresh ingredients are the focus of all food, with
their inherent qualities skilfully made to shine. Respect for the body with a
natural healthy diet. Respect for family and friends by taking the time to
prepare and share real food. Taste and texture make eating an experience to
be savoured and enjoyed. We have woven this philosophy through our recipes.
The bento box is seen as a way to improve dietary health or even weight loss.
The compartments are useful for keeping foods separate, but they also serve as
a guide to what foods and how much. The ratios are often seen as different but
we have designed our recipes to a 2:1:1 format. 1 part protein, 1 part
carbohydrate, and 2 parts vegetable. These are not set in stone, and there may
be days where you feel like extra protein or extra carbs. Food is about way more
than just function and our recipes focus on flavour first. The key to the bento,
and healthy eating in general is to pack in those veggies.
Like most things in our busy lives, bento is about organisation. It should not
take hours to prepare and pack. These recipes are not designed to be made
each morning and advance preparation is required. That means planning.
Rather than a collection of random recipes we have presented you with a
working template for several weeks of bento lunches. Your Modetro insulated
lunchbox is microwaveable so some of the menus are hot. Each compartment is
separately sealed so everything stays where it should.
At the front of the guide you will find our menu suggestions, all with images of
the actual prepared recipes. The recipe part of the guide is divided into
sections, just like your bento box. There are the protein recipes, the vegetable
and carbohydrate recipes, and the bits and pieces that make bento living far
more efficient.
Use the recipes to make our menus or use them to build your own. Make use of
the freezer and cook in batches. Make use of the fridge, and the deli, and create
your own stash of ingredients with which to design your lunches. Use the
recipes to make meals and fill your bento box with leftovers. It is up to you.
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bento menus
7
hummus selection bento
Another meat free option with pulses as the star of the show. Make the tabbouleh
the night before and dress it in the morning. Everything else is straight out the deli
for fuss free deliciousness. Pack a few breadsticks for dipping too.
Hummus selection
Those mini pots of hummus that come in a trio of flavours are really handy and you can pimp
them up with extra herbs, a splash of oil, and a few cooked chickpeas. Or try roasted chickpeas for
crunch.
Quinoa tabbouleh
Authentic middle eastern tabbouleh is mostly herbs. Cucumber, spring onion, and tomato bring up
the rear and then just a small amount of grain is added. We have used quinoa for a change. All it
needs is lots of lemony dressing.
Antipasti selection
Choose marinated artichokes, roasted red peppers, olives, dolmades; anything you like. Add a few
well ripened cherry tomatoes.
japanese fried chicken bento
You can’t do Bento without the occasional nod to Japanese food, the ethos of which
runs through every single one of our menus. This fried chicken is umami squared
with the creamy potato salad and crunchy pickles completing this terrific trio.
Pickle selection
Pickles are an integral part of any Japanese meal and perfect for the bento box. Quick pickles are
ideal, with their light sharpness and still fresh crunch but you can use ready made too. Delicate
young pickled ginger is wonderful if you can get it.
9
caribbean jerk pork bento
Not for the faint of heart, jerk pork is made with fiery scotch bonnet pepper and
fragrant spices. Served here with sweet potato wedges, creamy coleslaw and a
classic crisp salad this is a bold choice for lunch when energy levels are low.
Crunchy pickles
You could add any pickles you like. Weve gone for cucumber, ginger and white cabbage, with a
handful of fresh crisp radish too.
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BBQ WINGS bento
Moreish oven baked wings in a sticky marinade are served with a chipotle yoghurt
and a vibrant Mexican style rice salad. This is a fiery lunch to keep you revved up all
afternoon.
Chipotle yoghurt
Greek yoghurt is mixed with chipotle paste to make a really quick dip. Cool and creamy, then hot
and smoky, this rounds off the other flavours really well.
CHICKEN SATAY bento
Grilled chicken skewers in a spicy peanut marinade are a great match for the
sesame noodle salad bursting with fresh veg. That piquant peanut sauce makes
another appearance on the side. This one’s got major flavour.
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MOROCCAN MEATBALLS bento
Fragrantly spiced meatballs in a rich tomato sauce served with fluffy fruit and fresh
mint cous cous. Tender carrots are tossed in a cumin and orange dressing. Best
enjoyed hot.
Moroccan meatballs
Tender lamb meatballs with the mild spicing of North Africa and a slick of tomato sauce. Great cold
but this entire menu can be warmed in the microwave for a hot meal.
Poached salmon
Fresh salmon fillet is lightly poached in the oven for tender sweet flakes that need no adornment
other than a squeeze of lemon and a touch of flaked salt.
Seafood cocktail
You could use any cooked seafood you like but we have used prawns and shredded crabsticks for a
quick and easy cocktail.
Buckwheat salad
Cooked buckwheat is tossed in a simple oil and lemon dressing and shot through with fresh dill
and red onion. Similar to barley, this is a great grain to add to your repertoire.
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SMOKED SALMON bento
Smoked salmon gets the New York deli treatment with black bread, eggs, gherkins
and a mustard potato salad with extra onion on the side. A double carb day.
Teriyaki chicken
Marinated in ginger, mirin and soy sauce then grilled, teriyaki chicken is one of those magical food
moments of utter alchemy. With the smashed cucumber; a joy.
Coconut rice
As you will be reheating this, you could easily use ready to microwave coconut rice that is
surprisingly useful. Otherwise, plain basmati cooked in coconut milk is the perfect addition to the
curry.
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Recipe Section
protein component recipes 23
chicken tikka 23
grilled halloumi 23
marinated tofu 24
greek lemon chicken 24
cARIBBEAN JERK PORK 25
JAPANESE FRIED CHICKEN 25
BBQ WINGS 26
PROVENCAL PUY LENTILS 26
CHICKEN SATAY 27
SEAFOOD COCKTAIL 27
POACHED SALMON 28
MOROCCAN MEATBALLS 28
AROMATIC THAI BEEF 29
THAI RED PRAWN CURRY 29
TERIYAKI CHICKEN 30
TUNA AND WHITE BEAN SALAD 30
SPICED STIR FRY VEG 31
THAI STIR FRY VEG 31
veg & carb component recipes 31
CLASSIC GREEK SALAD 32
SWEET AND SOUR PEPERONATA 32
COLESLAW 33
ASIAN STYLE SLAW 33
SMASHED CUCUMBER 33
MOROCCAN CARROT SALAD 34
roasted root salad 34
SWEET POTATO AND THYME WEDGES 35
MUSTARD POTATO SALAD 35
CREAMY DILL POTATO SALAD 35
JAPANESE STYLE POTATO SALAD 36
SWEET POTATO SAAG ALOO 36
APRICOT COUS COUS 37
VEGETABLE FRIED RICE 37
CHUNKY NOODLE SALAD 37
MEXICAN STYLE RICE SALAD 38
BROWN RICE AND VEGETABLE SALAD 38
BUCKWHEAT SALAD 38
SESAME RICE NOODLES 39
COCONUT RICE 39
GARLIC PASTA SALAD 39
quick pickles 40
SALAD ITEMS 40
smoked fish 40
BITS AND PIECES 40
protein component recipes
chicken tikka
You can freeze several portions of marinated chicken and remove from the freezer
for cooking as needed. Use a commercial tikka paste if you like. Great hot or cold.
Serves 4
1. Make a paste by mixing the spices, salt, oil and lemon juice together.
2. Slice the chicken breast into 1inch chunks and add to the paste.
3. Mix thoroughly and divide into 4 portions.
4. To cook, heat a frying pan over a medium high heat, add a touch of vegetable oil, and fry the
chicken on all sides to brown.
5. To ensure the chicken is cooked thoroughly either continue to cook in the frying pan or put in
a hot oven. It only needs 5 minutes after the browning stage but the paste can burn in the frying
pan.
6. Set aside the cooked chicken to cool thoroughly before mixing with the yoghurt dressing and
arranging in the bento box.
grilled halloumi
Grilled halloumi is best served warm but luckily your bento box is microwaveable.
Just make sure that the rest of the compartments contain foods suitable for
heating, like our halloumi cheese bento box menu.
Serves 1
Serves 1
1. Marinade the tofu in the soy sauce for at least 30 minutes. Remove any residue marinade
before cooking.
2. Heat a frying pan with an inch of oil over a medium high heat.
3. Fry the tofu until lightly golden. Drain on kitchen paper.
4. Leave to cool completely before arranging in your bento box.
Serves 4
Serves 4
1. Make a paste by blitzing all of the ingredients except the pork in a blender.
2. Add the pork to the paste.
3. Mix thoroughly and divide into 4 portions.
4. To cook, heat a frying pan over a medium high heat, add a touch of vegetable oil, and fry the
pork on all sides to brown. Cook until the pork is cooked through.
6. Set aside the cooked pork to cool thoroughly before arranging in the bento box.
Serves 1
1. Slice the chicken into strips and toss in the soy sauce and ginger.
2. Marinade for at least 30 minutes.
3. Toss the chicken strips in cornflour.
4. Heat a frying pan with an inch of oil over a high heat.
5. Fry for 5 minutes, until crisp and cooked through.
6. Leave to cool completely before arranging in your bento box.
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BBQ WINGS
Cook these low and slow for tender meat that falls off the bone and a sticky out-
side. If you are making wings then you need to make a batch. Either for another
meal, extra snack, or keep in the fridge for up to 3 days.
Serves 6
1 kg chicken wings
1 tbsp soy sauce
1 tbsp honey
1. Split the wings at the joints and discard the wing tips.
2. Toss the wings in the soy and honey.
3. Preheat the oven to 180C.
4. Spread the wings evenly on a baking tray
5. Cook in the centre of the oven for around an hour.
6. Leave to cool completely before arranging in your bento box.
Serves 1
1. Chop the tomato into quarters and cut out the core with the seeds.
2. Cut into small dice.
3. Mix together with the rest of the ingredients.
4. Allow to cool completely before arranging in your bento box.
CHICKEN SATAY
Make a recipe of satay sauce, use half and freeze half. The fresh half will marinade
the chicken with sauce on the side and can also be used in the gado gado box
recipe.
Serves 1
1. Make a paste by blitzing all of the ingredients except the chicken in a blender.
2. Divide the sauce into 2 and freeze half.
3. Mix the chicken with half of the fresh portion of sauce.
4. Slide the chicken onto cocktail sticks to make tiny skewers.
5. Cook in a hot dry frying pan over a medium heat, Turn regularly as the peanut in the sauce
browns quickly.
6. Set aside the cooked skewers to cool thoroughly before arranging in the bento box. Serve the
sauce on the side.
SEAFOOD COCKTAIL
You can use any cooked seafood you like but we keep it simple with cooked prawns
and seafood sticks.
Serves 1
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POACHED SALMON
Cooked in foil in the oven, fresh salmon fillet is soft, silky and full of buttery
flavour. A touch of salt, a lick of lemon juice and a little butter; it needs nothing
else.
Serves 1
1 salmon fillet
Juice of 1/2 lemon
1 tbsp water
A good pinch of flaked sea salt
1 tsp butter
MOROCCAN MEATBALLS
These meatballs are designed to be reheated in the bento box, with the rest of the
meatball bento menu. Make the full recipe and then freeze, serve as another meal,
or keep in the fridge for 3 days.
Serves 4
1. Mix the meat with the salt and spices and form into small balls.
2. Fry in a touch of oil to brown all over.
3. Put the tomatoes and oil into a saucepan and bring to a simmer.
4. Drop in the meatballs and simmer for 15 minutes.
5. Remove from the heat, stir in the herbs, and set aside to cool.
4. Allow to cool completely before arranging in your bento box.
AROMATIC THAI BEEF
Best made fresh, this makes a single serving with a small rump steak. Cooked
whole, sliced and cooled it takes on the fresh sharp Thai flavours.
Serves 1
1. Bring the steak to room temperature and rub with a little oil.
2. Heat a frying or grill pan until smoking hot.
3. Cook the steak to your liking.
4. Cool the steak and then slice thinly.
5. Toss the steak in the rest of the ingredients.
6. Cool thoroughly before arranging in the bento box.
Serves 1
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TERIYAKI CHICKEN
This sticky grilled chicken is great cold. The recipe is just for one, but you could
freeze portions in the marinade.
Serves 1
1. Slice the chicken and marinade in the rest of the ingredients for at least 30 minutes.
2. Grill or pan fry over a high heat for several minutes on each side.
5. Cool completely before arranging in your bento box.
Serves 2
Serves 1
1. Add the spices and the oil, with the salt, to a small pan.
2. Heat until the spices let off their aroma.
3. Toss the vegtables in the spices and oil.
Serves 1
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CLASSIC GREEK SALAD
The veg for this salad will keep fresh in the fridge overnight. Dress and add the feta
just before arranging in your bento box. By the time you eat, the flavours will be
perfect.
Serves 1
1. Prepare the salad without the feta or the dressing ingredients. Keep in the fridge overnight.
2. Add the dressing ingredients and the cheese before arranging in the bento box.
Serves 4
Serves 4
1 tbsp mayonnaise
Serves 1
SMASHED CUCUMBER
If you make this to go in the fridge overnight, it is at its best the next day served
really really cold. It may sound a little odd but is the most refreshing thing we have
ever tasted.
Serves 1
1. Place the ingredients in a plastic bag and bash with a rolling pin, just enough to break the
cucumber pieces down further.
2. Squeeze the bag to mix everything together and place in the coldest part of your fridge.
3. Take the cold cucumber straight from the fridge to your bento box to retain its chill.
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MOROCCAN CARROT SALAD
You will need fully cooked slices of carrot for this recipe so you may wish to cook
more carrot than the single portion recipe needs. It can be served cold but is
served warm as part of our Moroccan meatball bento menu
Serves 1
Serves 4
2 red onions
200g baby carrots, halved lengthwise
200g baby parsnips, quartered lengthwise
1 tbsp olive oil
2 cloves garlic
4 sprigs fresh thyme
Flaked sea salt
Serves 1
Serves 1
1. Slice the potatoes and toss with the oil and mustard.
Serves 4
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JAPANESE STYLE POTATO SALAD
Japanese potato salad still contains mayonnaise yet is more like mash in
consistency. It also has vegetables in it; use from your blanched selection and add
additional frozen peas. The recipe is for 4 as it always goes down well.
Serves 4
Serves 4
Serves 1
1. Pour 75ml boiling water over the cous cous, cover, and leave to stand for 5 minutes.
2. Stir the cous cous with a fork and add the oil with a pinch of salt.
3. Stir through the mint and the apricots.
4. Leave to cool completely before arranging in your bento box.
Serves 1
1. If you want to fry the rice, heat the oil in a frying pan and add the rice with the veg.
2. Fry, stirring, until slightly browned, and then add soy, chilli and coriander to taste.
Serves 1
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MEXICAN STYLE RICE SALAD
This vibrant rice salad keeps its flavours well, although cooked rice should be used
within 2 days and kept chilled.
Serves 1
1. Mix all of the ingredients together. Quantities are given, but you can just use the recipe as a
template.
Serves 1
BUCKWHEAT SALAD
Serves 1
75g buckwheat
1/4 red onion, very finely sliced
1 tbsp fresh dill, finely chopped
1 tbsp olive oil
Squeeze of lemon juice
Flaked sea salt
1. Boil the buckwheat in salted water for about 20 minutes or until tender. Drain and cool.
2. Mix all of the ingredients together.
SESAME RICE NOODLES
This recipe uses really fine rice noodles that cook almost instantly. Cooled and
tossed in sesame oil they make a really quick carb component for your bento box.
Serves 1
1. Cover the noodle in boiling water and soak for a minute until soft. Drain and cool in cold water.
2. Toss in the sesame oil, with a little red chilli if desired.
COCONUT RICE
You can cook this rice from scratch, and freeze in portions, or use pre packaged
coconut rice which is pretty good; it can be on the undercooked side so we
recommend re heating it well.
Serves 4
1. Place all of the ingredients in a pan and simmer together until the rice is cooked through. Set
aside to cool, draining off any residual liquid.
2. Cool completely before arranging in your bento box.
3. If reheating, as in our red thai prawn curry bento, be sure to reheat thoroughly.
Serves 1
1. Mix the ingredients together and serve in the small compartment of your bento box.
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BITS AND PIECES
This section contains all the bits that could not really be termed recipes or fit neatly
into the other sections. Some of these are items that can go straight from the shelf
into your bento box, and are really handy to have around. Others, such as blanched
vegetables, can be made in bulk and used in a variety of ways across the week.
Then there are items such as pickles or salad vegetables that can be tucked in here
and there regardless of your bento box menu.
quick pickles
Pretty much any vegetable can be steeped in vinegar to make a quick pickle. Most
are best made fresh on a daily basis so they are always crisp. Thinly sliced ginger
is good steeped in soy. Use ready made Japanese pickled ginger if you can get it;
made from young ginger that we do not find here in the UK.
Try -
Cucumber slices
Turnip slices
Radish slices
Sliced onions
Sliced carrots
SALAD ITEMS
Salad leaves are best kept apart from other veg. Choose varieties that will stay
crisp; a sheet of folded damp kitchen paper underneath will keep it fridge fresh.
Also keep it interesting with different types of dried fruit and nuts.
Try -
Cucumber
Cherry tomatoes
Apple slices tossed in lemon juice to prevent browning
Sliced onion
Spring onion
Raw grated carrot
Grapes
Radishes
Pickled gherkins
Beansprouts
smoked fish
Simple ready to eat smoked fish is a great item to have in the fridge for your bento
box lunches. You don’t need a great deal to put in the smaller protein compartment
and it can be bulked out with salad and veg items.
Try-
Smoked salmon
Smoked mackerel
BOILED EGGS
Eggs are an excellent source of protein and really handy to have around for the
bento box. They can be hard boiled or slightly soft boiled (cooking times vary per
egg so we haven’t included them). Make sure to cool completely in the shell, under
cold running water, to avoid the green ring.
Try -
Hen’s eggs
Quail’s eggs
Duck eggs
Try -
Tenderstem broccoli
Green beans
Babycorn
Peas
Baby carrots
ANTIPASTI SELECTION
When it comes to being prepared for bento box lunches, the deli or supermarket
shelf equivalent is your best friend.
Try -
Roasted red pepper
Marinated artichokes
Olives
Capers
Sun dried tomatoes
Marinated veg
Stuffed vine leaves
Anchovies
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NEW POTATOES
Most of the potato salad recipes in our guide are prepared with standard potatoes
but some recipes call for boiled new potatoes, either whole or sliced. You could also
use boiled new potatoes for potato salads if you choose.
Cold potatoes can be pretty useful to have in the fridge and can be used for other
meal as well as your bento box lunches.
Look out for different varieties, and experiment with new flavours and textures.
dressings
Dressings are not just for the usual salads of standard cold ingredients but can be
equally applied to warm vegetables, meats, eggs; anything that you want to add a
little extra flavour and texture to.
They do not have to incorporate oil, or they can be only oil. Think beyond lemon to
add acidity and brighten flavours.
Dairy and mayonnaise can be used to create creamier dressings, as can non-dairy
replacements.
Many things can be thinned down with water, vinegar, or juice, to create a consist-
ency that will lightly cling to ingredients.
Try-
Olive oil
Sesame oil
Avocado oil
Flavoured oils
Lemon
Orange
Lime
Grapefruit
Nut butter
Mayonnaise
Yoghurt
Cream cheese
Red wine vinegar
Soy sauce
Mirin
Herbs
Spices
Nuts and seeds