An easy protein to make for a bento is a rolled up omelette. I do my mixing in a glass measuring cup, since it has a spout for pouring. I usually use two eggs, which I find makes a good sized roll. Here are the general directions: Scramble two eggs in a bowl, add two teaspoons of Splenda (modify for your taste). Add about a tablespoon of sake, and about a half a tablespoon of soy sauce. The splenda won't dissolve all that well, but I've never found it a problem in the finished dish.
To cook, heat up a smaller teflon coated frypan, and have a plastic flexible, heat resistant, spatula ready. Put about a half teaspoon of oil in the pan, or perhaps spray will do just as well. Pour about half the egg mixture in after the pan has heated up. You are just trying to cover the bottom of the pan. When the egg is mostly solid, start at the edge, and roll the egg sheet up. (Don't worry that the egg sheet is round. It will be fine.) When you get it rolled, push the roll over to the side you started rolling from, and add the rest of the egg to the pan--let cook--roll up.
Let cool a bit, and I find the egg roll fits most space-economically into a bento box if cut, sushi style, into six pieces.
Hugs -- Edith Started at 220, made goal 160 now I have to get there again :-)
Keep Dancing. Joy is the best exercise.
| current weight: 185.0