一周午餐便当，一次全做完How to prepare lunch box for the week (meal prep ideas & tips)丨曼食慢语

▋食材Ingredients

● 藜麦饭Quinoa Rice：
藜麦1杯，1 cup quinoa
大米2杯，2 cup rice
水 2.5杯米的用量，Required water for 2.5 cups of rice


● XO酱虾仁炒饭XO Sauce Fried Rice with Shrimp：
米饭300g，300g cooked rice
虾仁150g，150g shrimp
鸡蛋2个，2 egg
腰果一把，cashew nuts
西芹50g，50g celery
冷冻蔬菜100g，100g frozen vegetables
XO酱1大勺，1 tbsp XO sauce
盐1小撮，pinch of salt
白胡椒1小撮，pinch of water pepper


● 南瓜排骨焖饭Risotto with pumpkin and ribs：
米饭300g，300g cooked rice
南瓜200g，200g pumpkin
肋排350g，350g pork ribs
五香粉1小勺，1 tsp mixed spice
白胡椒粉1小撮，pinch of water pepper
生抽2大勺，2 tbsp light soysauce
黄酒1大勺，1 tbsp shaoxing rice wine
冷冻蔬菜100g，100g frozen vegetables
蒜头5瓣，5 cloves of garlic
盐1小撮，pinch of salt
葱花随意，chopped spring onion


● 辣烤鸡翅Spicy grilled chicken wings：
鸡翅中500g，500g chicken wings
生抽3大勺，3 tbsp light soysauce
蒜头5瓣，5 cloves of garlic
五香粉1小勺，1 tsp mixed spice
辣椒粉2小勺，2 tsp chili powder
蜂蜜1大勺，1 tbsp honey
黄酒1大勺，1 tbsp shaoxing rice wine
白胡椒粉1小撮，pinch of water pepper


● 烤排骨Grilled pork ribs：
肋排350g，350g pork ribs
生抽2大勺，2 tbsp light soysauce
蒜头5瓣，5 cloves of garlic
五香粉1小勺，1 tsp mixed spice
花椒粉1/2小勺，szechuan pepper powder
黑胡椒1小撮，pinch of black pepper
蜂蜜1/2大勺，1/2 tbsp honey
黄酒1大勺，1 tbsp shaoxing rice wine


● 葱油Shallot Oil：
猪油3大勺，3 tbsp lard
植物油2大勺，2 tbsp oil
小葱40g，40g spring onion


● 蒋仕郎豆腐Stewed tofu with dried shrimp：
豆腐350g，350g tofu
海米，dried shrimps
葱油，shallot oil
葱花，
生抽，
蚝油，
味啉，
白胡椒，


● 西芹虾仁Stir-fried shrimp with celery：
西芹200g，200g celery
虾仁150g，150g shrrimps
蒜头1瓣，a clove of garlic
红辣椒1-2个，1 or 2 red chili
盐，salt
糖，sugar
白胡椒，water pepper


● 清炒豆角Stir-fried beans：
豆角250g，250g green bean
蒜头1瓣，a clove of garlic
盐，salt
糖，sugar


● 油焖笋Braised bamboo shoots：
春笋500g，500g spring bamboo shoots
生抽1大勺，1 tbsp light soysauce
糖1小撮，a pinch of sugar
蚝油1大勺，1 tbsp oyster sauce
黄酒2大勺，2 tbsp shaoxing rice wine


● 蒜香黄油杏鲍菇Pleurotus eryngii with garlic butter：
杏鲍菇200g，200g pleurotus eryngii
蒜头1瓣，a clove of garlic
盐，salt
罗勒碎1小撮，pinch of dried basil
黄油5g，5g butter
黑胡椒，black pepper


▋便当组合lunch box combination

◆ 组合一Combination one：
冷藏保存Keep refrigerated

藜麦饭，Quinoa Rice
西芹虾仁，Stir-fried shrimp with celery
辣烤鸡翅，Spicy grilled chicken wings
清炒豆角，Stir-fried beans
蒜香黄油杏鲍菇，Pleurotus eryngii with garlic butter


◆ 组合二Combination two：
冷藏保存Keep refrigerated

XO酱虾仁炒饭，XO Sauce Fried Rice with Shrimp
蒋仕郎豆腐，Stewed tofu with dried shrimp
清炒豆角，Stir-fried beans
油焖笋，Braised bamboo shoots
小番茄，Cherry tomato


◆ 组合三Combination three：
冷藏保存Keep refrigerated

南瓜排骨饭，Risotto with pumpkin and ribs
蒋仕郎豆腐，Stewed tofu with dried shrimp
油焖笋，Braised bamboo shoots
蒜香黄油杏鲍菇，Pleurotus eryngii with garlic butter
黄瓜条，cucumber


◆ 组合四Combination four：
冷冻保存Cryopreservation

XO酱虾仁炒饭，XO Sauce Fried Rice with Shrimp
烤排骨，Grilled pork ribs
另外准备Also need to prepare：
混合沙拉，Mixed salad
草莓，strawberry


◆ 组合五Combination five：
冷冻保存Cryopreservation

南瓜排骨饭，Risotto with pumpkin and ribs
辣烤鸡翅，Spicy grilled chicken wings
另外准备Also need to prepare：
混合沙拉，Mixed salad
猕猴桃，Kiwi fruit


▋ 相关视频列表Related video list

中华美食：   • [Eng Sub]砂锅红烧肉 Chinese Braised Pork B...  

亚洲料理：   • [Eng Sub]梦幻咖喱蛋包饭 Curry Omurice【曼食慢语第93集】  

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