This bento is a little bit mysterious… a little tricky… The reason being that potato chips are unhealthy, and fried chicken is unhealthy… but this meal is still super healthy. How did I manage to pull that magic trick? Let me explain.
First off it is oven “fried”, second of all the oil used is coconut oil, which we all know is the cure for all ailments in the world O_O. The last part of this magic trick is that I don’t actually use potato chips, I use potato starch flour which can be found at any Asian market. The amazingness of this “fried” chicken is that the potato starch makes it super crispy and adds a delicious potato chip flavor to the chicken. Nevertheless if you can not find potato starch then you can use panko or flour instead.
Healthifying (is that even a word o_O) a meal:
1- Always try to oven “fry” things when possible. A lot of the time you will get that delicious crunch without getting all the calories of deep frying.
2- Use healthy oils like sunflower oil, extra light olive oil, coconut, or even peanut oil.
3- Small portions are key. So you want to have some delicious fried food, have it! Just eat a small quantity of it. For example this bento only had two chicken drummettes (part of chicken wing) per box. So even though it is oven “fried” I still prefer to load that box with veggies.
4- Load the plate/bento box with vegetables. Be a vegetable ninja, sneak veggies everywhere you can… Hmm, delicious rice *pow* now it is delicious rice with veggies. Delicious meatballs? *ka-pow* now it is chicken, tofu and carrot meatballs. Be a NINJA!
- Mixed vegetable rice
- Potato Chip “Fried” Chicken
- Sauteed Veggies
Potato Chip “Fried” Chicken —
-1 package chicken drummettes
-juice of 1/2 a lemon
-salt and pepper to taste
-1/2 cup of potato starch (can use flour instead)
-1/2 tsp cayenne pepper
-1/2 tsp paprika (optional)
-1 Tbsp garlic powder
-1 tsp onion powder
-2 Tbsp coconut oil (can use olive, canola, peanut, sunflower, etc.)
-parsley or green onion for garnish
Season the chicken drummettes with lemon juice, salt, pepper, garlic, and onion powder. Set aside and let rest for at least 1 hour. Mix potato starch with cayenne and paprika. Coat the chicken. Preheat oven to 400 degrees. Line a baking sheet with aluminum foil and spread the coconut oil to coat it evenly. Place the chicken in the baking sheet.
Bake at 400 degrees for 15 – 20 minutes, then turn the chicken and cook for another 10 minutes so that you get a nice even golden brown color everywhere. Take the chicken out and garnish with parsley or green onions.
The rest of the bento is very easy to assemble. Sautee some veggies in a little oil, when they are almost cooked add 1 tablespoon of soy sauce and cook until the sauce dries up. Let cool before putting in the bento.
As for the rice just mix in 1 diced carrot, 4 diced mushrooms, 1/3 of a zucchini diced, and 1/2 a cup of par-cooked wild rice with the uncooked rice. Follow the box instructions if cooking stove-top or just add in your rice cooker before starting. Make sure to season with salt. Once completed mix well to make sure the veggies are dispersed.
Tamagoyaki is a japanese rolled omelette. I promise I will post the recipe for it soon.
Assemble as prettily as possible to bring a little ray of happiness into your or your loved one’s life! Though if the fried chicken didn’t make them happy, I think they are a lost cause.