Chicken Tenderloin and Vegetable Rolls Bento recipe - ingredients, nutrition and when to eat it
Chicken tenderloins are rolled around bell peppers and asparagus, then grilled and packed into a bento box.
Chicken tenderloins are rolled around bell peppers and asparagus, then grilled and packed into a bento box. The mild chicken pairs well with the crisp vegetables, making it a good choice for a light lunch or dinner.
Lunchbox & quick meals · 25 minutes to cook
Nutrition (per 392.7g serving): 420.3 kcal · protein 32.7g · carbohydrate 58.2g · fat 5.6g · sodium 1068mg
Nutrition source: one serving calculated from an ingredient table verified against "National Integrated Food Nutrient Database (standard data)" (Korea MFDS, RDA and Ministry of Oceans and Fisheries via the Public Data Portal).
Tips: Do not pound the chicken tenderloins too hard, or they may tear; just flatten them evenly.
Tips: Place the seam-side down when first setting the rolls in the pan so they hold their shape.
Tips: When packing them for lunch, let the chicken rolls and rice cool completely before placing them in the container.
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Ingredients (1 serving)
- Chicken tenderloin — 120 g
- Red bell pepper — 0.3 pc
- Asparagus — 3 pc
- Cooked rice — 0.9 cup
- Soy sauce — 0.5 Tbsp
- Cooking oil — 1 tsp
- Ground black pepper — 0.1 tsp
- Salt — 0.1 tsp