不用每天自己親手做便當，但也請不要每天吃外面現(xiàn)成的食物，重點是好好平衡決定。
「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，不管是和風(fēng)便當、亞洲風(fēng)便當，洋式便當或戶外輕食便當、低熱量健康便當，再加上各式可隨時備用吃食的小菜，123道便當菜全部應(yīng)有盡有。
打破一般便當食譜只交代主菜做法，《MASA的樂樂便當──廚房新手快樂輕鬆學(xué)123道美味便當菜》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，細緻貼心，獨一無二。
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�？鞓返谋惝敃r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，外食族與上班族必備便當書
◎每道食譜都標明份量、調(diào)理時間、難易度＋MASA獨創(chuàng)互動式貼心提醒＝超Easy＋零失敗＋成就感，廚房菜鳥的第一選擇
◎MASA 20年專業(yè)廚師經(jīng)驗＋橫跨60多國粉絲應(yīng)援團的支持與肯定＝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方程式，讓煮菜＝好玩＋快樂＋幸福！
於是，他以20年的廚師經(jīng)驗＋（初級的）超可愛中文，（so-so的）英語
＋（一點點的）電腦知識＋（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5秘訣
如何設(shè)計您的便當How to pack your bento-box
白飯冷凍保存法
便當裝飾──製作香腸外星人
Special緊急收錄
網(wǎng)路超人氣超卡哇伊MASA的樂樂熊便當隱藏版
元氣＆活潑MASA的樂樂熊便當獨家限定版
Part1 簡單清爽又美味的和風(fēng)便當
幾分鐘就可做出營養(yǎng)滿分的海苔豬肉片便當
�。唵物L(fēng)味──海苔片兩層白飯Two-layered Nori-ben
．配飯最強！味噌＆柴魚香炒高麗菜Miso&Katstuo flavored stir-fried cabbage
�。鹌斤L(fēng)炒南瓜Kimpira-style stir-fried squash
�。f別念錯！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
�。啻嘞阆慵聪讲孙埣a Crunchy flavorful wild vegetable rice balls
�。卟穗u胸肉捲Chicken breast roll with green vegetable
�。泳莆蒿L(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
�。巳鈇ll in one！竹筍＆雞肉什錦炊飯Veg.＆Meat all in one！Bamboo shoots and chicken gourmet rice
．香噴噴酒蒸綜合海鮮Sake steamed assorted seafood
�。寰铺O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
�。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
輕鬆做出道地高級純?nèi)帐矫牢杜Ｈ獗惝?br/> �。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
�。ú杓t豆餅Green tea rice pancake with red bean
Part2 華麗多變創(chuàng)意滿分的亞洲便當
即席創(chuàng)意的日式中華料理便當
�。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
．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
�。辛x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
�。唵蜯aze Maze蝦子炒飯Maze Maze Quick shrimp fried rice
�。ЯL(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)味的南洋元氣便當
�。┦诫u肉椰奶『元氣』咖哩Thai coconut chicken curry
�。∧岢达圢asi goring Nasi goreng/Indonesian spicy fried rice
．抹茶芝麻炸開心&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
�。n式泡菜＆鮪魚炒麵Kimuchi&tuna fried rice
�。喑窗滋}蔔＆牛肉Crispy stir-fried Daikon&beef
．簡單方便韓式香鬆蝦米煎餅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
日式西洋風(fēng)味義大利麵組合便當
．經(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
�。Ｌ︼L(fēng)味凱撒沙拉Cesar salad with Nori dressing
．玉米＆蟹肉棒奶醬可樂餅Corn & crab meat croquette
日義混合雞肉起司香草燒套餐便當
�。娑嗄闷吕镲L(fēng)義大利麵Cheetos Spaghetti Napolitano
．美麗雞肉起司香草燒 Sauteed chicken with cheese filing
�。阅銦h烤油菜花Chinese broccolis gratin
．培根＆馬鈴薯歐姆蛋Bacon potato omelet
人氣指數(shù)超高日義派對便當
�。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
臺義混血美味快速滷肉焗烤飯便當
．炸蝦馬鈴薯混血可樂餅Potetish prawn croquette
．超速滷肉焗烤飯Quick and easy Bolognaise rice gratin
�。祠~蛋起司衣煎Piccata Billfish picacata with herb
．脆糖衣焦糖抹茶布丁Green tea Creme brulwe
普羅旺斯日法風(fēng)味漢堡排便當
�。惋L(fēng)咖哩堅果炊飯Oriental nuts curry flavored fried rice
�。樟_旺斯風(fēng)燉雞絞肉漢堡排Provencal style chicken Hamburg steak
�。忮佔玉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，帶著便當去野餐！
超Easy！秋日豪華公園野餐便當
�。庵窈熋阅阏◤棧ㄕㄎr）捲Makisu-less easy dynamite roll
．鬱金香風(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
�。狅炚舻毓系案釹teamed yam cake
MASA最愛！南瓜三明治可麗餅搭配酥炸芋頭便當
．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
�。终ㄓ箢^＋山葵海苔粉沾醬Deep fried taro with nori & wasabi dipping
．迷你酥皮蟹肉＆毛豆派Crab meat & Edamame pie
超簡單！韓日合作百變Juicy風(fēng)味便當
�。恼�！Easy-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
．手製多汁鰻魚玉子燒Handy juicy Unagi egg roll
�。J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
�。[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
�。憧鞠愎剑η嘟肺多犸L(fēng)味肉詰Stuffed Shitake mushroom & green pepper
�。S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
�。帐絺鹘y(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
健康低油顏色鮮豔多彩飯糰便當
．彩色飯糰！海洋粉蝦米＆森林綠雪裡紅飯糰Two color rice ball Ocean pink shrimp Forest green picked veg.
．照燒鯊魚＆鴻禧菇Teriyaki shark steak with Shimeji mushrooms
�。袢獾目诟校∷厥撑］�、紅蘿蔔＆蒟蒻金平煮Burdock root,carrot,konnyaku Nimono
�。茖W(xué)實驗風(fēng)──菠菜玉子茶巾Spinach poached egg
食材多樣色彩繽紛飯糰組合便當
．三色健康迷你飯糰Three 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
．霙煮鮭魚Mizore-ni braised salmon with grated daikon
五大營養(yǎng)素一次擁有的海鮮蔬菜便當
�。孜迥侩婂伌讹圵hole grain steamed rice with vegetables
�。】禑o油酒蒸海鮮Healthy sake steamed seafood
．南瓜＆豌豆Perfect素食煮物Pumpkin & snow pea Nimono
�。飿凤L(fēng)蒟蒻串Skewered Konnyaku with miso dipping
MASA限定，超簡單關(guān)東煮組合便當
．MASA的簡單ODEN-ABC！STEP-A湯底＆白蘿蔔、蒟蒻、鵪鶉蛋Oden-soup,Daikon,konnyaku, quile eggs
�。甅ASA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
．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
�。愠粗笪亲恤~＆青椒Stir fried Shirasu&green pepper
．紅酒紫蘇醃蘋果Red wine compote apple with oba
Part6 便當好搭檔，隨時備用各式小菜
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
．明太子馬鈴薯沙拉海苔捲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)豐富超級五目豆Gomoku stewed beans
�。多嶂笄锏遏~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
．金黃組合！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卡士達醬＆可麗餅（季節(jié)水果可麗餅）Microwaved custard sauce
．超快速！三種起司脆片Crispy cheese cookies with 3 flavors
�。⒉u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
�。降族伾铣凿啼体丒asy frying pan shabu shabu
�。⒐藁ㄌ悄剿筂ango Marshmallow mousse
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