Healthy but foul 🤎 Manpuku thin lunch box made with muffin mold🍱

A thin lunch box that can be made at once with muffin 🍱

High protein and low fat ✨

Egg rolls with tuna are also fluffy and healthy!

Tofu can be used as it is without draining, so it 👌

It has a fluffy texture and is more voluminous than it looks 💪

Even if it is about 680 kcal per meal, it is a lunch box without feeling guilty 🌿

Depending on the type of tofu, lightly draining is recommended.

Tofu 150g x 1 pack

* 140g brown rice

🍴 chicken × Tofu meatball style (muffin type)

Ingredients (for 2) Use 1 for lunch box

・ Silken tofu: about half 75g (the rest goes to omelet)

・ Chicken breast or chicken breast: 70-80g (minced or finely chopped)

2 tsp potato starch

・ Salt and pepper... a little

· Soy sauce... 1 / 2 teaspoon (for seasoning)

Teriyaki sauce

• Soy sauce... 1 teaspoon

• Mirin... 1 teaspoon

• Sugar or honey... 1 / 2 tsp

• Mentsuyu... 1 teaspoon

How to make

1️⃣ Mix all ingredients (tofu is OK as it is)

2️⃣ Apply a thin layer of oil to the muffin mold and fill it with seeds.

3️⃣ toaster (180 ℃) for 15 minutes.

4️⃣ Apply sauce and glaze in the middle of baking ✨

5️⃣ When the heat is removed, take it out 🍱

🥚 tofu x tuna omelet (muffin type)

Ingredients (for 2 pieces)

・ Silken tofu: half about 75g

Oil-free tuna: about 1 / 2 pack (about 20g)

・ Egg... 1 piece

・ Onion... 1 teaspoon (chopped)

・ Shiso... 2 pieces

・ Salt... a little

・ Black pepper... a little

· Mayonnaise... 1 / 2 to 1 teaspoon (optional)

How to make

1️⃣ mix all the ingredients and pour into a muffin mold.

2️⃣ toaster (180 ℃) for 15 minutes.

3️⃣ surface is softly solidified 🥚✨

🥦 broccoli with cheese

In the lentin broccoli,

Just sprinkle cheese + lemon soy sauce and bake 🧀

🌈 baked paprika

Use frozen paprika.

Lemon olive oil + crazy salt ✨

🕒 cooking in a toaster!

Less washing, perfect for short time in the morning 🌿

It is "Yuru diet bento" of Fuwatoro × Manpuku 🍱✨

Don't forget to save ✨

Making lunch every day,

I want to continue having fun without overdoing it 🍱

Saving, commenting and following are welcome ☺️✨

I hope it will be helpful for making a lunch box on a busy morning ♪

Thank you for watching until the end 🌿

# chill _ lunch Muffin-shaped recipe# toaster # cooking # husband # bento