Meal Prep DIY Bowls
Simplify family weeknight dinners at home with these healthy, home-cooked DIY Bowls. These one-bowl meals are fun and can save you so much money and time. The best part? A balanced dinner after a long day is ready in just minutes!
Servings: 8 (= 2 meals for a family of 4)
Calories: 549kcal
Ingredients
For the Sweet & Tangy Scallion Soy Sauce
- 6 green onions/scallions (130 g or 4.6 oz; or 1 Tokyo negi)
- 1 dried red chili pepper
- 1 Tbsp toasted sesame oil
- 2 Tbsp sugar
- 2 Tbsp sake
- 3 Tbsp rice vinegar (unseasoned)
- ¾ cup soy sauce
For the Ponzu Sesame Sauce
- 6 Tbsp ponzu
- 2 Tbsp toasted sesame oil
- 2 Tbsp soy sauce
- 1 Tbsp toasted white sesame seeds
For the Baked Salmon
- 1½ lb salmon
- 1 Tbsp sake
- 1 Tbsp extra virgin olive oil
- Diamond Crystal kosher salt
- freshly ground black pepper
For the Baked Tofu
- 16 oz extra-firm tofu
- 2 Tbsp potato starch or cornstarch (for coating)
- 2 Tbsp extra virgin olive oil
For the Pan-Fried Chicken
- 2 lb boneless, skinless chicken thighs
- 1 Tbsp sake
- 1 Tbsp soy sauce
- 2 cloves garlic (pressed/minced)
- 1 knob ginger (grated, with juice)
- 4 Tbsp potato starch or cornstarch (for coating)
- 4 Tbsp neutral oil (for pan-frying)
For the DIY Bowls
- carb of your choice (please see the blog post for details)
- veggies/mushrooms of your choice (please see the blog post)
- sauce of your choice (please see the blog post)
- garnish of your choice (please see the blog post)
Instructions
① TO PREP (WASH, CUT, and MARINATE)
- Veggies/Mushrooms: Rinse and cut the vegetables of your choice to the appropriate size. Clean and cut the mushrooms. I use a julienne peeler to save time julienning carrots and peeling cucumbers.
- Salmon: Prepare 1½ lb salmon by cutting it into individual pieces. Drizzle with 1 Tbsp sake to remove any unwanted odor.
- Tofu: Wrap 16 oz extra-firm tofu with a paper towel and press the tofu with a heavy object on top to drain the extra liquid.
- Chicken: In a large bowl, add the chicken marinade ingredients: 1 Tbsp sake, 1 Tbsp soy sauce, 2 cloves garlic, and 1 knob ginger (grated, with juice). Add 2 lb boneless, skinless chicken thighs to the bowl and marinate until you‘re ready to cook (at least 30 minutes).
② TO BAKE #1 (A SHORTER COOKING TIME) + BLANCH
- Salmon: Prepare a baking sheet lined with parchment paper. Drizzle 1 Tbsp extra virgin olive oil over the salmon and season it with Diamond Crystal kosher salt and freshly ground black pepper. Bake at 425ºF (218ºC) for 12–15 minutes.
- Veggies: Boil water in a large pot and cook the vegetables individually until tender, about 2–4 minutes depending on the vegetable.
③ TO BAKE #2 (A LONGER COOKING TIME) + PAN-FRY
- Tofu: Remove the paper towel and cut the tofu into small cubes.
- Prepare 2 Tbsp potato starch or cornstarch and 2 Tbsp extra virgin olive oil in separate bowls. Dredge the tofu cubes, shake off the excess starch, and coat with the oil.
- Prepare a baking sheet lined with parchment paper. Place the tofu on the baking sheet and bake at 425ºF (218ºC) for 25–30 minutes.
- Chicken: Prepare 4 Tbsp potato starch or cornstarch. Coat the marinated chicken in the potato starch and shake off any excess.
- Heat 4 Tbsp neutral oil in a large pan over medium-high heat (or medium heat on a professional stove). Pan-fry the chicken for 3–4 minutes on each side until crisp and golden on the outside and cooked through on the inside. Don‘t flip until the first side is golden. Drain off any excess oil on a paper towel.
④ TO BAKE #3 (IF ANY) + MAKE SAUCES
- Veggies: Coat the vegetables of your choice with olive oil and season with salt and pepper. Bake at 425ºF (218ºC) for approximately 15–20 minutes; the cooking time varies depending on the vegetable.
- Ponzu Sesame Sauce: Combine all the ingredients in a mason jar: 6 Tbsp ponzu, 2 Tbsp toasted sesame oil, 2 Tbsp soy sauce, and 1 Tbsp toasted white sesame seeds.
- Sweet & Tangy Scallion Soy Sauce: Slice 6 green onions/scallions. Remove and discard the seeds of 1 dried red chili pepper and cut the chili into small rounds.
- Heat 1 Tbsp toasted sesame oil and the chili pepper in a small pot. When the oil is hot, add the sliced green onions and sauté.
- Add 2 Tbsp sugar, 3 Tbsp rice vinegar (unseasoned), and 2 Tbsp sake.
- Add ¾ cup soy sauce and bring it to a simmer to let the alcohol evaporate. Turn off the heat and set aside to cool.
- You can save the sauces in mason jars.
⑤ TO PACK INTO CONTAINERS
- Pack each prepped vegetable and protein in separate containers. Cool completely, then store in the refrigerator.
⑥ TO MAKE DIY BOWLS
- Build the bowls based on the diner‘s preference and drizzle with the sauce of choice.
Notes
Recipe by Namiko Chen of Just One Cookbook. All images and content on this site are copyright protected. Please do not use my images without my permission. If you’d like to share this recipe on your site, please re-write the recipe and link to this post as the original source. Thank you.
Nutrition
Calories: 549 kcal · Carbohydrates: 36 g · Protein: 47 g · Fat: 22 g · Saturated Fat: 7 g · Trans Fat: 1 g · Cholesterol: 155 mg · Sodium: 792 mg · Potassium: 945 mg · Fiber: 1 g · Sugar: 2 g · Vitamin A: 561 IU · Vitamin C: 11 mg · Calcium: 62 mg · Iron: 4 mg