lentil rice bento

26 02 2012

i spent today batch cooking for the week from some tasty recipes i bookmarked in magazines i read in various airports during the past week’s work-related travels. tomorrow’s lunch, though, is just the basics: leftover lentil rice pilaf from last night’s dinner, plus two chicken-free nuggets (i prefer health is wealth’s version, as they are lower in fat than the comparable boca product) and some fresh veggies.

turns out that a realistic portion of both of these protein-rich foods is waaaay smaller than i thought! but that’s ok, i’m learning to listen to my body telling me it’s full when i eat denser foods, and the balance of healthy foods here is tone it up nutrition plan-friendly. calorie count below.

  • one cup of lentil rice, 200 calories (3.5 g. fat [2 g. saturated], 10 mg. cholesterol, 680 mg. sodium, 36 g. carbs [8 g. dietary fiber, 3 g. sugar], 11 g. protein, 15% vitamin A, 15% iron)
  • two chicken-free nuggets, 85 calories (1.5 g. fat, 170 mg. sodium, 13 g. carbs [1 g. fiber, 1 g. sugar], 5.5 g. protein, 5% iron)
  • two steamed broccoli florets, 12 calories (8 mg. sodium, 1.6 g. carbs [0.8 g. fiber, 0.8 g sugar], 20% vitamin C)
  • two cherry tomatoes, 6 calories (2 mg. sodium, 80.6 mg. potassium, 2 g. carbs, 6% vitamin A, 8% vitamin C)
  • garnish (lettuce leaf, carrot slice, cucumber slices, snow and peas chopped on bias), collectively, 12 calories (14.1 mg. sodium, 17.1 mg. potassium, 2.4 g. carbs [1.0 g. fiber, 0.7 g sugar], 0.6 g. protein, 40.7% vitamin A, 9.9% vitamin C)

TOTAL: 315 calories — this one is low enough that i can throw a lindor truffle (approx. 75 calories) in for dessert, yay!


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6 responses

27 02 2012
Yenny

Love to see the color balance of your bento πŸ™‚

27 02 2012
gamene

thanks yenny! this one only has four colors, but the veggies are all fresh and healthy, so i’m happy with it.

27 02 2012
Bentobird/Jenn

I got a mellow jolt of whole grain, complete protein goodness from this lovely bento, megan! the crisp nuggets look so toothsome, and I’m loving the graceful-retro background! Have a super week including healthy tasty cookery :D!

28 02 2012
sherimiya

Looks completely substantial, and I bet this one kept you going all through the afternoon. I understand the pull of the convenient origami bento, but I am also familiar with the call of the beautiful artisan-made bento. The food has a more elegant and perfect quality when it lies within a box such as this. Glad you are still using it πŸ™‚

2 03 2012
babykins

Healthy but so pretty bento! It’s my kind for sure. You perfectly arranged the foods in the nice wooden bento. I’m so glad to see your bento again. πŸ™‚

25 06 2012
lentil rice bento | Bento Boxes

[…] details at bento zen […]

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