不用每天自己親手做便當(dāng)，但也請(qǐng)不要每天吃外面現(xiàn)成的食物，重點(diǎn)是好好平衡決定。
「今天的心情還OK，就打開MASA的食譜來做做看吧！」有這樣輕鬆的心情就可以了！---MASA小語
策劃一年，全新菜單，MASA專為忙碌的上班族與營養(yǎng)不均衡的外食族特別設(shè)計(jì)，不管是和風(fēng)便當(dāng)、亞洲風(fēng)便當(dāng)，洋式便當(dāng)或戶外輕食便當(dāng)、低熱量健康便當(dāng)，再加上各式可隨時(shí)備用吃食的小菜，123道便當(dāng)菜全部應(yīng)有盡有。
打破一般便當(dāng)食譜只交代主菜做法，《MASA的樂樂便當(dāng)──廚房新手快樂輕鬆學(xué)123道美味便當(dāng)菜》每道菜都有完整圖解，就算是料理新手也可以輕鬆上菜，絕對(duì)是您最聰明的選擇。
簡單、輕鬆、好玩、省錢、健康又環(huán)保，只有MASA的食譜，細(xì)緻貼心，獨(dú)一無二。
不管冷食、熱食、中式、西式、日式、輕食全部應(yīng)有盡有，讓您一次滿足。
歡迎來到MASA的廚房，幸�？鞓返谋惝�(dāng)時(shí)間就要開始囉！
Special緊急收錄
5000名網(wǎng)友瘋狂轉(zhuǎn)載，網(wǎng)路超人氣、超卡哇伊MASA的樂樂熊便當(dāng)隱藏版兩款！
本書特色
◎123道菜都以step by step方式呈現(xiàn)＋1800張步驟圖完全圖解＝史上最強(qiáng)，外食族與上班族必備便當(dāng)書
◎每道食譜都標(biāo)明份量、調(diào)理時(shí)間、難易度＋MASA獨(dú)創(chuàng)互動(dòng)式貼心提醒＝超Easy＋零失�。删透校瑥N房菜鳥的第一選擇
◎MASA 20年專業(yè)廚師經(jīng)驗(yàn)＋橫跨60多國粉絲應(yīng)援團(tuán)的支持與肯定＝下廚做菜是「好玩＋快樂＋幸�！沟氖� 作者簡介
山下 勝（MASA）
日本宅男廚師MASA，是Facebook最受歡迎的超人氣廚師，粉絲橫跨六十幾個(gè)國家，也是部落客食譜的作者群中，唯一受過專業(yè)正統(tǒng)訓(xùn)練的廚師，目前是餐飲店料理顧問，也是YWCA兒童烹飪課的講師。
住在國外十幾年，MASA觀察到不管哪一國人都覺得，煮菜＝很累＋很辛苦＋很麻煩……
所以他想要修正這個(gè)方程式，讓煮菜＝好玩＋快樂＋幸福！
於是，他以20年的廚師經(jīng)驗(yàn)＋（初級(jí)的）超可愛中文，（so-so的）英語
�。ㄒ稽c(diǎn)點(diǎn)的）電腦知識(shí)＋（還好的）料理攝影技術(shù)，開始在部落格教導(dǎo)料理新手如何做菜。
著有《在廚房遇見MASA──給料理新手的100道快樂食譜》與《到MASA家學(xué)幸福料理
──溫暖料理新手的101道貼心食譜》。
目錄：
MASA的樂樂便當(dāng)5秘訣
如何設(shè)計(jì)您的便當(dāng)How to pack your bento-box
白飯冷凍保存法
便當(dāng)裝飾──製作香腸外星人
Special緊急收錄
網(wǎng)路超人氣超卡哇伊MASA的樂樂熊便當(dāng)隱藏版
元?dú)猓顫奙ASA的樂樂熊便當(dāng)獨(dú)家限定版
Part1 簡單清爽又美味的和風(fēng)便當(dāng)
幾分鐘就可做出營養(yǎng)滿分的海苔豬肉片便當(dāng)
�。唵物L(fēng)味──海苔片兩層白飯Two-layered Nori-ben
．配飯最強(qiáng)！味噌＆柴魚香炒高麗菜Miso&Katstuo flavored stir-fried cabbage
．金平風(fēng)炒南瓜Kimpira-style stir-fried squash
�。f別念錯(cuò)！酥脆豬肉片丼飯Easy step Crispy Katsu-don
居酒屋風(fēng)的雞胸肉捲山菜飯糰便當(dāng)
．脆脆香香即席山菜飯糰 Crunchy flavorful wild vegetable rice balls
．蔬菜雞胸肉捲Chicken breast roll with green vegetable
．居酒屋風(fēng)──柴魚片茄子Japanese bistro style-Sauteed egg plant with Katsuo topping
�。S富的海洋味！吻仔魚＆海苔玉子燒Shirasu&Seaweed Tamago-yaki
顏色與食材都豐富華麗的什錦炊飯便當(dāng)
．菜肉all in one！竹筍＆雞肉什錦炊飯Veg.＆Meat all in one！Bamboo shoots and chicken gourmet rice
�。銍妵娋普艟C合海鮮Sake steamed assorted seafood
．清酒蘋果醋風(fēng)味醃小番茄Sake apple vinegar cherry tomatoes compote
．涼拌秋葵梅子＆柴魚Okura ohitatshi with plum&katsuo bushi
完美搭配口味國際化的海鮮與蔬菜組合便當(dāng)
�。宥垢犥洑W姆蛋Tofu omelet with assorted vegetables
．鱈魚排＆照燒紅酒醬Black cod steak with Teriyaki red wine sauce
�。多岢纯喙蟂tir-fried balsam pear with miso sauce
�。Ｌφɑㄖeaweed flavored deep fried calamari
輕鬆做出道地高級(jí)純?nèi)帐矫牢杜Ｈ獗惝?dāng)
�。唵螇巯矡ぉづＨ馄ιX蒻絲＆蔥Easy step Sukiyaki in frying pan
�。槲多釠霭枨炎樱疳樄紼ggplant&Enoki mushrooms salad with Miso dressing
�。馔獾慕M合──咖哩炸納豆餅Like it or not, Curry flavored crispy natto snack
．抹茶紅豆餅Green tea rice pancake with red bean
Part2 華麗多變創(chuàng)意滿分的亞洲便當(dāng)
即席創(chuàng)意的日式中華料理便當(dāng)
�。瑹r仁Stir fried prawns with sweet chili sauce
�。栍途虏擞褡訜齆ira-chives omelet with oyster sauce
�。聪忉u炒豆苗＆金針菇Toumiao&Enoki mushrooms with quick meat sauce
�。疂欙炂で煽肆μO果派Spring rolled apple pie with chocolate
食材互相合作的異國風(fēng)味便當(dāng)
．和風(fēng)萵苣＆雞肉炒飯Lettuce&chicken Oriental fried rice
�。多峄劐伻釹tir fried pork&cabage with miso sauce
�。瓺im Sum風(fēng)鮭魚＆白醬派捲White sauced salmon mini-pie
．中義合作！義式陳年醋炒什錦蔬菜Sauteed vegetables with sweet-sour sauce
隨便做一做就很好吃的中華料理便當(dāng)
�。唵蜯aze Maze蝦子炒飯Maze Maze Quick shrimp fried rice
．咖哩風(fēng)味麻婆百頁豆腐Mabo style firm tofu with curry sauce
�。教K中華風(fēng)脆脆涼拌菜Crunchy Shan-xu leaves Ohitashi
�。瓺im Sum風(fēng)照燒蘿蔔糕海苔捲Seaweed rolled Daikon cake with teriyaki sauce
別具風(fēng)味的南洋元?dú)獗惝?dāng)
�。┦诫u肉椰奶『元?dú)狻豢Я═hai coconut chicken curry
�。∧岢达圢asi goring Nasi goreng/Indonesian spicy fried rice
�。ú柚ヂ檎ㄩ_心&開口甜甜圈Chinese sesame doughnut balls
�。侥巷L(fēng)蝦子沙拉捲＆胡麻味噌沾醬Vietnamese shrimp roll salad with miso dipping
豪邁爽口的韓式風(fēng)味便當(dāng)
�。n式泡菜＆鮪魚炒麵Kimuchi&tuna fried rice
�。喑窗滋}蔔＆牛肉Crispy stir-fried Daikon&beef
�。唵畏奖沩n式香鬆蝦米煎餅Handy Korean style dried shrimps pancake
�。聪n式小菜Easy step Korean side dish
Part3 濃郁香醇超人氣的洋式便當(dāng)
日式西洋風(fēng)味義大利麵組合便當(dāng)
�。�(jīng)典日式茄汁高麗菜捲Rolled cabbage with tomato sauce
�。约已u青醬筆管麵Macaroni with homemade Pesto sauce
．海苔風(fēng)味凱撒沙拉Cesar salad with Nori dressing
�。衩祝π啡獍裟提u可樂餅Corn & crab meat croquette
日義混合雞肉起司香草燒套餐便當(dāng)
．奇多拿坡里風(fēng)義大利麵Cheetos Spaghetti Napolitano
�。利愲u肉起司香草燒 Sauteed chicken with cheese filing
�。阅銦h烤油菜花Chinese broccolis gratin
�。喔︸R鈴薯歐姆蛋Bacon potato omelet
人氣指數(shù)超高日義派對(duì)便當(dāng)
�。L魚和風(fēng)奶醬麵Black cod pasta with Soy sauce based cream sauce
�。遑i排＆黃芥末醬Sauteed pork with mustard sauce
�。酉憧厩炎樱Ψ袳ggplant & cherry tomato brochette
�。唵问止ぬ侵髾烟襀omemade dark cherry compote
臺(tái)義混血美味快速滷肉焗烤飯便當(dāng)
．炸蝦馬鈴薯混血可樂餅Potetish prawn croquette
�。贊F肉焗烤飯Quick and easy Bolognaise rice gratin
．旗魚蛋起司衣煎Piccata Billfish picacata with herb
�。嗵且陆固悄ú璨级reen tea Creme brulwe
普羅旺斯日法風(fēng)味漢堡排便當(dāng)
�。惋L(fēng)咖哩堅(jiān)果炊飯Oriental nuts curry flavored fried rice
�。樟_旺斯風(fēng)燉雞絞肉漢堡排Provencal style chicken Hamburg steak
�。忮�?zhàn)玉R鈴薯焗烤Pot-less easy step potato gratin
�。展揎L(fēng)野菜糕Assorted vegetables egg terrine
Part4 天氣好清朗，帶著便當(dāng)去野餐！
超Easy！秋日豪華公園野餐便當(dāng)
�。庵窈熋阅阏◤棧ㄕㄎr）捲Makisu-less easy dynamite roll
�。d金香風(fēng)handy-dandy炸雞Handy-dandy deep fried drum sticks
�。n魚雞蛋健康和風(fēng)大根沙拉Tuna egg Daikon salad
．鬆餅蒸地瓜蛋糕Steamed yam cake
MASA最愛！南瓜三明治可麗餅搭配酥炸芋頭便當(dāng)
．燻鮭魚＆乳酪蕎麥可麗餅Smoked salmon & cream cheese soba crape
�。r子＆南瓜沙拉三明治Shrimp&squash salad sandwich
．酥炸芋頭＋山葵海苔粉沾醬Deep fried taro with nori & wasabi dipping
�。阅闼制ば啡猓γ古蒀rab meat & Edamame pie
超簡單！韓日合作百變Juicy風(fēng)味便當(dāng)
�。恼妫asy-step 韓式泡菜大阪燒Easy step Kimuchi Okonomi-yaki
�。惋L(fēng)非�！竏eboneable」照煮雞翅Deboneable teriyaki stewed chicken wings
�。盅u多汁鰻魚玉子燒Handy juicy Unagi egg roll
．蘆筍和風(fēng)蛋奶沙拉醬Asparagus salad with soy sauced mayo dressing
超快速！全家出遊必備豐富BBQ便當(dāng)
�。[雞＆雞胸明太子捲串烤BBQ chicken thigh & green onion. Chicken breast with mentaiko
�。C合野菜培根捲Smokey串烤Bacon rolled assorted vegetables
．香烤香菇＆青椒味噌風(fēng)味肉詰Stuffed Shitake mushroom & green pepper
．豐富蔬菜＆花枝香香包烤Foil bagged baked squid
超Match！營養(yǎng)美味又健康的創(chuàng)意料理
�。执喽嘀u排三明治Chicken cutlet sandwich
．日式傳統(tǒng)學(xué)食──炒麵熱夠Yaki-soba hot dog
�。喙戏ㄊ禁y派Balsam pear quiche
�。┗炃琈eringue cookies
Part5 要美味也要健康的低卡熱量便當(dāng)
健康低油顏色鮮豔多彩飯糰便當(dāng)
�。噬埣a！海洋粉蝦米＆森林綠雪裡紅飯糰Two color rice ball Ocean pink shrimp Forest green picked veg.
�。諢忯~＆鴻禧菇Teriyaki shark steak with Shimeji mushrooms
．像肉的口感！素食牛蒡、紅蘿蔔＆蒟蒻金平煮Burdock root,carrot,konnyaku Nimono
�。茖W(xué)實(shí)驗(yàn)風(fēng)──菠菜玉子茶巾Spinach poached egg
食材多樣色彩繽紛飯糰組合便當(dāng)
�。】得阅泔埣aThree colored mini-rice balls
�。堲P菜海苔捲Seaweed rolled Lon xu cai
�。疅o油醃彩色蔬菜Non oil Japanese style veg. marine
�。浿篚q魚Mizore-ni braised salmon with grated daikon
五大營養(yǎng)素一次擁有的海鮮蔬菜便當(dāng)
�。孜迥侩婂伌讹圵hole grain steamed rice with vegetables
．健康無油酒蒸海鮮Healthy sake steamed seafood
�。瞎希ν愣筆erfect素食煮物Pumpkin & snow pea Nimono
．田樂風(fēng)蒟蒻串Skewered Konnyaku with miso dipping
MASA限定，超簡單關(guān)東煮組合便當(dāng)
�。甅ASA的簡單ODEN-ABC！STEP-A湯底＆白蘿蔔、蒟蒻、鵪鶉蛋Oden-soup,Daikon,konnyaku, quile eggs
．MASA的簡單ODEN-ABC！STEP-B素食飛龍頭高麗菜包Oden-cabbage wrapped tofu
�。甅AS的簡單ODEN-ABC！STEP-C Puri-Puri蝦子＆毛豆丸子Oden-Shrimp&Edamame ball
�。甅ASA的簡單ODEN-ABC！the Extra黑白兩種養(yǎng)生沾醬Oden dipping-miso&balck sesame
營養(yǎng)滿分口味清淡的低卡便當(dāng)
．蒟蒻絲＆牛蒡假炊飯Konnyaku&Burdock steamed rice
�。滋}蔔排＆和風(fēng)菇醬Daikon steak with mushroom soy sauce
．香炒煮吻仔魚＆青椒Stir fried Shirasu&green pepper
�。t酒紫蘇醃蘋果Red wine compote apple with oba
Part6 便當(dāng)好搭檔，隨時(shí)備用各式小菜
簡單清爽的涼拌菜
．茼蒿白和Shiro-ae tofu&green vegetable
�。欖剑Σげ缩∥颯himeji mushrooms&spinach Sunomono
�。魈玉R鈴薯沙拉海苔捲Seaweed rolled Mentai potato salad
�。瞎希π尤噬忱璖quash&almond salad
�。旱囊黄�！油菜花＆吻仔魚和物Chinese broccoli & shirasu salad
絕對(duì)下飯的醃漬小菜
．油漬乾小番茄＆洋蔥沙拉Dried tomato onion salad
�。聪啻喟撞死睖\漬Pickled Sue-choy
．普羅旺斯風(fēng)彩色醃甜椒Provencal style pickled bell pepper
�。纷哟箢^菜昆布捲Plum flavored turnip with konbu
�。貏e圖解『蛇腹切』！小黃瓜＆柴魚片漬Pickled cucumber & katsuo bushi
愈煮愈有味的手工滷煮菜
�。疇I養(yǎng)豐富超級(jí)五目豆Gomoku stewed beans
．味噌煮秋刀魚Stewed Saury with miso
�。纷庸δ苋钣茫□涺~清爽梅子風(fēng)味煮Stewed mackerel with plum
�。唵斡譅I養(yǎng)！日本家庭料理筑前煮Chikuzen-ni
�。瘘S組合！花枝＆琥珀白蘿蔔煮Stewed squid&Daikon
幾分鐘就完成的美味快速小菜
�。⒉╥ng卡士達(dá)醬＆可麗餅（季節(jié)水果可麗餅）Microwaved custard sauce
�。焖�！三種起司脆片Crispy cheese cookies with 3 flavors
．微波雞胸肉咖哩沙拉Micro waved chicken curry salad
�。⒉╥ng即席白醬（鮪魚＆玉米焗烤飯）Micro waved instant white sauce
．平底鍋上吃涮涮鍋Easy frying pan shabu shabu
�。⒐藁ㄌ悄剿筂ango Marshmallow mousse
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