Deconstructed Sushi Bento Lunch

Deconstructed Sushi Bento Lunch

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From: EatingWell.com, July 2017

This healthy bento box idea makes it easy, healthy and affordable to have sushi for lunch as often as you'd like! Skip the rolling and place sushi ingredients like rice, shrimp and avocado in a bento for a packable lunch for work.

Ingredients 1 serving

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  • ½ cup cooked short-grain brown rice
  • 1 teaspoon reduced-sodium tamari
  • 3 slices avocado
  • ½ cup thinly sliced English cucumber, divided
  • 3 ounces cooked shrimp or sashimi-grade raw tuna
  • ½ teaspoon black sesame seeds
  • 1 cup frozen edamame in pods, cooked and cooled
  • 1 cup cantaloupe and/or honeydew melon balls
  • 1 tablespoon rice vinegar
  • ⅛ teaspoon salt
  • ⅛ teaspoon sugar
  • 1 fortune cookie

Preparation

  • Prep

  • Ready In

  1. Place rice in a medium container and drizzle with tamari. Top with avocado slices, ¼ cup cucumber and shrimp (or tuna). Sprinkle with sesame seeds.
  2. Pack edamame pods in a medium container.
  3. Pack melon balls in another medium container.
  4. Halve the remaining cucumber slices and toss with vinegar, salt and sugar in a small container. Add fortune cookie to the box.

Nutrition information

  • Serving size: 1 bento box
  • Per serving: 561 calories; 13 g fat(1 g sat); 14 g fiber; 69 g carbohydrates; 42 g protein; 77 mcg folate; 161 mg cholesterol; 20 g sugars; 4 g added sugars; 6,413 IU vitamin A; 74 mg vitamin C; 212 mg calcium; 5 mg iron; 746 mg sodium; 967 mg potassium
  • Nutrition Bonus: Vitamin A (128% daily value), Vitamin C (123% dv), Iron (28% dv), Calcium (21% dv)
  • Carbohydrate Servings:
  • Exchanges: 5½ lean protein, 2 starch, 1 fat, 1 fruit, ½ other carbohydrate, ½ vegetable

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