内容简介

不用每天自己親手做便當，但也請不要每天吃外面現成的食物，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不均衡的外食族特別設計，不管是和風便當、亞洲風便當，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、輕食全部應有盡有，讓您一次滿足。

歡迎來到MASA的廚房，幸福快樂的便當時間就要開始囉！

Special緊急收錄

5000名網友瘋狂轉載，網路超人氣、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＋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、調理時間、難易度＋MASA獨創互動式貼心提醒＝超Easy＋零失敗＋成就感，廚房菜鳥的第一選擇

◎MASA 20年專業廚師經驗＋橫跨60多國粉絲應援團的支持與肯定＝下廚做菜是「好玩＋快樂＋幸福」的事

作品目录

MASA的樂樂便當5秘訣

如何設計您的便當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便當

幾分鐘就可做出營養滿分的海苔豬肉片便當

．簡單風味──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

．金平風炒南瓜Kimpira-style stir-fried squash

．千萬別念錯！酥脆豬肉片丼飯Easy step Crispy Katsu-don

居酒屋風的雞胸肉捲山菜飯糰便當

．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──柴魚片茄子Japanese bistro style-Sauteed egg plant with Katsuo topping

．豐富的海洋味！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

．菜肉all 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

．清酒蘋果醋風味醃小番茄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

．板豆腐鬆軟歐姆蛋Tofu omelet with assorted vegetables

．鱈魚排＆照燒紅酒醬Black cod steak with Teriyaki red wine sauce

．味噌炒苦瓜Stir-fried balsam pear with miso sauce

．海苔炸花枝Seaweed flavored deep fried calamari

輕鬆做出道地高級純日式美味牛肉便當

．簡單壽喜燒──牛肉片＆蒟蒻絲＆蔥Easy step Sukiyaki in frying pan

．胡麻味噌涼拌茄子＆金針菇Eggplant&Enoki mushrooms salad with Miso dressing

．意外的組合──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 華麗多變創意滿分的亞洲便當

即席創意的日式中華料理便當

．乾燒蝦仁Stir fried prawns with sweet chili sauce

．蠔油韭菜玉子燒Nira-chives omelet with oyster sauce

．即席肉醬炒豆苗＆金針菇Toumiao&Enoki mushrooms with quick meat sauce

．潤餅皮巧克力蘋果派Spring rolled apple pie with chocolate

食材互相合作的異國風味便當

．和風萵苣＆雞肉炒飯Lettuce&chicken Oriental fried rice

．味噌回鍋肉Stir fried pork&cabage with miso sauce

．Dim Sum風鮭魚＆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

．簡單Maze Maze蝦子炒飯Maze Maze Quick shrimp fried rice

．咖哩風味麻婆百頁豆腐Mabo style firm tofu with curry sauce

．山蘇中華風脆脆涼拌菜Crunchy Shan-xu leaves Ohitashi

．Dim Sum風照燒蘿蔔糕海苔捲Seaweed rolled Daikon cake with teriyaki sauce

別具風味的南洋元氣便當

．泰式雞肉椰奶『元氣』咖哩Thai coconut chicken curry

．印尼炒飯Nasi goring Nasi goreng/Indonesian spicy fried rice

．抹茶芝麻炸開心&開口甜甜圈Chinese sesame doughnut balls

．越南風蝦子沙拉捲＆胡麻味噌沾醬Vietnamese shrimp roll salad with miso dipping

豪邁爽口的韓式風味便當

．韓式泡菜＆鮪魚炒麵Kimuchi&tuna fried rice

．脆炒白蘿蔔＆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

．即席韓式小菜Easy step Korean side dish

Part3 濃郁香醇超人氣的洋式便當

日式西洋風味義大利麵組合便當

．經典日式茄汁高麗菜捲Rolled cabbage with tomato sauce

．自家製青醬筆管麵Macaroni with homemade Pesto sauce

．海苔風味凱撒沙拉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

．奇多拿坡里風義大利麵Cheetos Spaghetti Napolitano

．美麗雞肉起司香草燒 Sauteed chicken with cheese filing

．迷你焗烤油菜花Chinese broccolis gratin

．培根＆馬鈴薯歐姆蛋Bacon potato omelet

人氣指數超高日義派對便當

．鱈魚和風奶醬麵Black cod pasta with Soy sauce based cream sauce

．煎豬排＆黃芥末醬Sauteed pork with mustard sauce

．千層香烤茄子＆番茄Eggplant & cherry tomato brochette

．簡單手工糖煮櫻桃Homemade dark cherry compote

台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

．旗魚蛋起司衣煎Piccata Billfish picacata with herb

．脆糖衣焦糖抹茶布丁Green tea Creme brulwe

普羅旺斯日法風味漢堡排便當

．和風咖哩堅果炊飯Oriental nuts curry flavored fried rice

．普羅旺斯風燉雞絞肉漢堡排Provencal style chicken Hamburg steak

．免鍋子馬鈴薯焗烤Pot-less easy step potato gratin

．陶罐風野菜糕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

．免竹簾迷你炸彈（炸蝦）捲Makisu-less easy dynamite roll

．鬱金香風handy-dandy炸雞Handy-dandy deep fried drum sticks

．鮪魚雞蛋健康和風大根沙拉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

．燻鮭魚＆乳酪蕎麥可麗餅Smoked salmon & cream cheese soba crape

．蝦子＆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

．迷你酥皮蟹肉＆毛豆派Crab meat & Edamame pie

超簡單！韓日合作百變Juicy風味便當

．改正版！Easy-step 韓式泡菜大阪燒Easy step Kimuchi Okonomi-yaki

．和風非常「deboneable」照煮雞翅Deboneable teriyaki stewed chicken wings

．手製多汁鰻魚玉子燒Handy juicy Unagi egg roll

．蘆筍和風蛋奶沙拉醬Asparagus salad with soy sauced mayo dressing

超快速！全家出遊必備豐富BBQ便當

．蔥雞＆雞胸明太子捲串烤BBQ chicken thigh & green onion. Chicken breast with mentaiko

．綜合野菜培根捲Smokey串烤Bacon rolled assorted vegetables

．香烤香菇＆青椒味噌風味肉詰Stuffed Shitake mushroom & green pepper

．豐富蔬菜＆花枝香香包烤Foil bagged baked squid

超Match！營養美味又健康的創意料理

．酥脆多汁炸雞排三明治Chicken cutlet sandwich

．日式傳統學食──炒麵熱夠Yaki-soba hot dog

．苦瓜法式鹹派Balsam pear quiche

．雪花餅乾Meringue 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

．像肉的口感！素食牛蒡、紅蘿蔔＆蒟蒻金平煮Burdock root,carrot,konnyaku Nimono

．科學實驗風──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

．龍鬚菜海苔捲Seaweed rolled Lon xu cai

．無油醃彩色蔬菜Non oil Japanese style veg. marine

．霙煮鮭魚Mizore-ni braised salmon with grated daikon

五大營養素一次擁有的海鮮蔬菜便當

．玄米五目電鍋炊飯Whole grain steamed rice with vegetables

．健康無油酒蒸海鮮Healthy sake steamed seafood

．南瓜＆豌豆Perfect素食煮物Pumpkin & snow pea Nimono

．田樂風蒟蒻串Skewered Konnyaku with miso dipping

MASA限定，超簡單關東煮組合便當

．MASA的簡單ODEN-ABC！STEP-A湯底＆白蘿蔔、蒟蒻、鵪鶉蛋Oden-soup,Daikon,konnyaku, quile eggs

．MASA的簡單ODEN-ABC！STEP-B素食飛龍頭高麗菜包Oden-cabbage wrapped tofu

．MAS的簡單ODEN-ABC！STEP-C Puri-Puri蝦子＆毛豆丸子Oden-Shrimp&Edamame ball

．MASA的簡單ODEN-ABC！the Extra黑白兩種養生沾醬Oden dipping-miso&balck sesame

營養滿分口味清淡的低卡便當

．蒟蒻絲＆牛蒡假炊飯Konnyaku&Burdock steamed rice

．白蘿蔔排＆和風菇醬Daikon steak with mushroom soy sauce

．香炒煮吻仔魚＆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

．鴻禧菇＆菠菜酢物Shimeji mushrooms&spinach Sunomono

．明太子馬鈴薯沙拉海苔捲Seaweed rolled Mentai potato salad

．南瓜＆杏仁沙拉Squash&almond salad

．春的一品！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

．即席脆脆白菜辣淺漬Pickled Sue-choy

．普羅旺斯風彩色醃甜椒Provencal style pickled bell pepper

．梅子大頭菜昆布捲Plum flavored turnip with konbu

．特別圖解『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

．營養豐富超級五目豆Gomoku stewed beans

．味噌煮秋刀魚Stewed Saury with miso

．梅子功能全活用！鯖魚清爽梅子風味煮Stewed mackerel with plum

．簡單又營養！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

．微波ing卡士達醬＆可麗餅（季節水果可麗餅）Microwaved custard sauce

．超快速！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

．微波ing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

．芒果棉花糖慕斯Mango Marshmallow mousse