★Japanese MEAL PREP #2★ Healthy and Delicious Meal in 10 mins! (EP141)

Posted on Posted in Japanese traditional recipes, Obento lunch Box

Today, Im going to show you how to cook a weekday meal using my Meal Prep of previous video.

If we have prepared food in the fridge, we can make dinner in no time, and we can make bento in the busy morning in less than 20 minutes.

What do you think about my meals here!

Colorful and vibrant,  all those dishes are balanced in nutrition, and of course, it is so delicious.

You can save time and money and could be healthy at the same time

Let’s start with some dinner plate with rice.

First, lets make a miso-butter grazed salmon plate.

Miso-butter salmon plate

Salted salmon (dust with flour)

Blanched spinach

Canned corn kernels

1 tbsp sake

1 tsp sugar

1 tsp miso of your choice (Awase)

1 tbsp unsalted butter

We are using salted salmon and blanched spinach,  and I add one more ingredient, canned corn cornels

which is always in my pantry. 

You dont have to but cut the salmon into two.   

Pat dry with kitchen towels and dust with flour.

Heat your frying pan on medium and add a tablespoon of olive oil.

Start cooking the skin side down and cook for a couple minutes until the surface is golden brown.

Flip it over and cover with a lid and cook thoroughly.

When it’s fully cooked, save some for later use.

Add a tablespoon of sake for the rest of the salmon, and half a teaspoon of miso. 

Dissolve the miso stirring constantly, add some water if it’s too thick.   

Add a tablespoon of butter for the finishing touch.

This plate is inspired from a Hokkaido dishes, they combine miso and butter frequently, for they have the best quality daily product. 

Plate your rice and lettuce side-by-side and transfer your salmon you had just cooked. 

Continue cooking the branch spinach and corn kernels in the same pan, to warm it up and season slightly. 

Spinach and corn kernels are also a staple combination for the butter and the miso seasonings.

Spoon it over to your plate and good to go

If you are very tired from your work but you can have a nice dinner place in 10

minutes, how about that?

Crumble your rest of the salmon for later use

in the fridge.

Next, teriyaki chicken plate.

Teriyaki Chicken plate

4~5 pieces of bite-size chicken per person

(I cooked for 2 in the video)

1 tbsp potato starch

1 tbsp teriyaki sauce

Sweet potato





Transfer your marinated the chicken into a plastic bag as much as you want, 4 to 5 pieces per person is a

good portion, I think.

Toss in a tablespoon of potato starch and dust all over the surface.

Heat your frying pan on medium and start cooking on medium-low with the lid.  You don’t have to grease the surface cause chicken thigh has fat on its own.   If you are using a cast iron skillet, add a tablespoon of vegetable oil.

Cook two to three minutes per a side and cook until fully cooked or the surface becomes golden brown

and bounce back to touch.

Add a tablespoon of teriyaki sauce and toss to coat.  Add more or less to your liking.

Set your teriyaki chicken on a side and to there,  place some of the cooked sweet potato and carrots and broccoli on the side, cover with lid to warm it up while you are plating the rice and salad.

Place your rice on the center and put lettuce as much as you want.

Transfer your teriyaki chicken and vegetables on the side.

There you have your teriyaki chicken plate.

You can have proteins and carbs in vegetables at the same time and give your body energy and feel great.

Now lets make easy rice bowl, literally in a minute.

Chicken Soboro Rice Bowl

Chicken Soboro

Flaked Salmon


2 large eggs

1 tsp sugar

1 tsp Mentsuyu

1 tbsp Water

You can replace Mentsuyu with soy sauce and a little bit of dashi powder.

We are using a chicken soboro, and branched spinach and flaked salmon.

What we do is making a scrambled egg in the Japanese way.

If you in a hurry, you dont have to make this.  Chicken soboro makes perfect rice bowl. 

I dont want to make scramble eggs in advance, because it tend to get dry. 

Beat your egg until egg whites and yolks well combined.

Add a teaspoon of Mentsuyu and 1 tablespoon of water.

Mix well and start cooking

on medium-low, constantly stirring with 4 chopsticks in this way, and you will get a very fine scramble egg.

If you dont have chopsticks just use the spatula or

make it into fine crumb with folks.

After a couple minutes, it should look like this.

You dont have to rush, take your time to make a littke tiny scramble egg.

  We call this egg Soboro.

Let me show you how to serve in 2 ways.

In a rice bowl and bento box, transfer your cooked rice as much as you want.   For me, 130 g the appropriate portion.

If you are interested in how much you can eat, watch my Bento video.  I put the link in the description box.

Spoon over your chicken soboro and egg soboro, and flaked salmon on the surface.

Put your branch spinach for the garnish.

For the Bento box put the teriyaki chicken on top, and burdock root and Tsukemono on the side.  This is perfect office Bento, dont you think so?

Now lets make pork salad.

Pork Shabu-Shabu Salad

Boiled sliced pork shoulder



Corn kernel


Japanese soy sauce dressing

1 tbs Teriyaki sauce

1 tbs sushi vinegar or vinegar

1 tbs olive oil

All you have to do is pile the prepared ingredients in a bowl.  Thats it.

But I wanted to make it even more healthy,  I add the onion to increase the efficiency of the nutrients.

You can slice onion in advance, of course.  The reason why I dont do this is the strong smell.

You can dress with your favorite dressing, or you can make your own dressings easily with my sushi vinegar and teriyaki sauce.

Add toasted sesame seed into a bottle and 1 tablespoon of teriyaki sauce and the same amount of sushi vinegar and  2 tablepoons of olive oil and shake it until mixed well mixed.  There you have an easy Peezy Japanese dressing.

How can it be more simple?

Next, make warm and comfort desserts.

Maple-butter Sweet Potato

Sweet potato

1 tbs unsalted butter

A pinch of salt

1 tsp maple syrup

A dash of cinnamon

Heat youre frying pan on medium and add a tablespoon of butter and add your sweet potato in it.  Cook both side Until golden brown and add some maple syrup and a pinch of salt, add cinnamon powder for the finishing touch.

This is my favorite afternoon snack, and sometimes bento side dish.   Serve with tea or coffee.

Last but not least salmon chadzuke.

Have you ever heard of Ochaduke?  I think, this may be the easiest meal in Japan.

This is so popular that we have lots of instant-Ochaduke-mix in the grocery store.

I can say, one of the most primitive Japanese fast food.

When we eat this? 

Have no time to cook,  to finish the meal is if youre in Izakaya hanging out with your friends.

Some people eat Ramen noodles but older people prefer to as a kid because it contains no fat.

Crumble your nori seaweed onto your leftover rice, top with your flaked salmon.

Add a teaspoon of Kombu-cha powder and pour boiling water hot green tea.

And That’s it!  How easy is that.

If you are in a mood for a light meal, or if you have a big meal on the previous day, this is the meal you go for.

How do you like my beautiful dishes?  All of them are takes only 10 mins or less!

And we can make many more dishes like this in the next video!   

In the meantime, enjoy the

easy Japanese meal and give it a try and let me know how you like it.


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