🌙 Tonight’s Healthy Dinner Solution
After a long day, you deserve a dinner that’s both satisfying and supportive of your health goals. This lighter evening meal is specifically designed to nourish without weighing you down before bed. Whether you’re winding down after work, feeding the family, or prepping tomorrow’s lunch, this dinner recipe delivers comfort, nutrition, and flavor in perfect balance. Say goodbye to evening cravings and hello to restful sleep!
🍽️ Why This Dinner Works
This video will show you how to cook Japanese style chicken breast rice bowl dinner.
This recipe is good for who wants healthy nutritious meal with high protein intake. Hope it helps!!
👉Subtitle is available
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Healthy / Meal prep Playlist: https://www.youtube.com/playlist?list=PLpdhLra5W3wa9CWY8fHGv2_7ZxivHulA_
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How to make super tasty seasoning: https://youtu.be/vbLeBHiTpWY
↑Use this to replace regular salt. It makes even better👍
How to reuse Kombu: https://youtu.be/LupTHtPL4VY
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🍙 FAQ about the ingredients: https://www.chefslabo.com/general-7
FAQ examples:
-What is kombu?
-How much dashi powder should I use?
-Which brand of soy sauce should I buy?
-Is there any substitute of sake, mirin, kombu?
-Some Miso has different colour. Which one should I buy?
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(Chapter)
0:00 Prep Chicken and sauce
1:18 Egg and cabbage
2:21 Cooking part
2:45 Cooking part 2
3:44 Cooking part 3
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[Ingredients] (1 serve)
-Short or medium grain rice 160g
-Cabbage 120g
-Salt 1 small pinch (0.5-0.8g)
-Chicken breast 150g
-Onion 60g (measured as skin on)
-Egg 2 each
[Sauce]
-Water 50ml
-Sugar 1tsp (5g)
-Soy sauce 4tsp (20ml)
-Sake 2tsp (10ml)
-Mirin 1tsp (5ml)
-Kombu 1g (Or MSG 0.5g)
-Ginger 1/2tsp 4g
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[MEMO]
*The nutrition list at the end of the video might not be 100% accurate (I’ve done my best but cannot promise💦). So please take it as a rough idea🙇♂️.
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If you could learn something from this video, please hit the 👍 button!!
And consider supporting me!! That helps me to keep going!!
🙏 Support CHEF’S LABO: https://www.chefslabo.com/support
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🧑🍳About me: https://www.chefslabo.com/about-the-chef
💻 Website (Recipe blog): https://www.chefslabo.com/
📸 Instagram: https://www.instagram.com/chefslabo/?hl=ja
🛍️CHEF’S LABO Original Unisex Full zip Hoodie
https://my-store-ca2fa6.creator-spring.com/listing/unisex-full-zip-hoodie-rectan?product=1027
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🥬Korean Kombu that I use in Australia :
Australia: https://asianpantry.com.au/products/kwangcheonkim-dried-kelp-kombu-80g
USA: https://www.amazon.com/Kwangcheon-Healthy-Dried-Kelp-Alkaline/dp/B082J6C71J/ref=cm_cr_arp_d_product_top?ie=UTF8
Other Regions: Search “Kwangcheon Healthy Dried Kelp”
(These links are NOT affiliate links. So I don’t get money even if you buy it. I simply want to share what I liked just like normal friends)
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My Tools📷
(Amazon affiliate link)
Veg scraper: https://amzn.to/3EqACAX
Rice cooker (white one): https://amzn.to/3ZJvzDB
Rice cooker (black one): https://amzn.to/3DsjVUN
Gas stove (temporary unavailable)
Air fryer: https://amzn.to/3zzMLB3
Camera: https://amzn.to/4elxW41
lens: https://amzn.to/3zzRumh
Memory card: https://amzn.to/3BnZEyx
Microphone: https://amzn.to/3N63b7b
Tripod: https://amzn.to/4dHHMxB
Quick release plate: https://amzn.to/4kPnkxn
[Toys]
White Robot (Gundam) https://amzn.to/3HlmIRB
Red Robot (Guncannon) https://amzn.to/4mGayCO
Blue one with cannon (Guntank) https://amzn.to/3HticR3
Big one with claw (Z’Gok) https://amzn.to/4kV01Cg
Slightly taller white one (Gundam) https://amzn.to/4dROAsJ
Air plane toy (Vic Viper) https://amzn.to/3Za8mtl
(There aren’t the same thing. so it show you varieties)
↓
Blue and yellow dog (Bluey and Bingo) https://amzn.to/4dSbqQM
Gray Raccoon (Totoro) https://amzn.to/43RZIBq
White dog toy (Cinamoroll) https://amzn.to/4jL1FFz
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🍽 [The plates I used in the video] 🍽
You can check the detail from the link below
5 % off for any purchases with my promo code: CHEFSLABO
[MUSUBI KILN website] https://musubikiln.com/?ref=chefslabo
[Rice bowl] https://musubikiln.com/products/baizan-kiln-arabesque-tobe-donburi-bowl-m?_pos=15&_sid=462f4bcf7&_ss=r&ref=chefslabo
[Cat teacup] https://musubikiln.com/collections/yunomi-japanese-teacup/products/atelier-yu-cats-in-sunny-spot-kutani-yunomi-japanese-teacup?ref=chefslabo
*International Shipping available.
*Discount shipping for over 5000 JPY
*Free shipping for over 50000JPY
↑
(The website will show the price in your currency)
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BGM providers
MusMus: http://musmus.main.jp
DOVA-SYNDROME: https://dova-s.jp
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#ChefsLabo
#cheflabo
#healthyfood
#ricebowl
In this easy-to-follow video, CHEF’S LABO 自宅で出来るプロの味 walks you through creating the perfect healthy dinner that provides:
- 😴 Sleep-Friendly Nutrition: Balanced to support restful sleep, not disrupt it
- ⚖️ Light But Satisfying: Fills you up without that heavy, sluggish feeling
- 👨👩👧👦 Family-Approved: Flavors everyone will love, from kids to adults
- ⏰ Quick Weeknight Ready: On the table in 30-45 minutes or less
- 📦 Lunch Leftovers: Makes extra portions perfect for tomorrow’s meal
📊 Evening Nutrition Profile
| Nutrient | Per Dinner Serving | Evening Benefits |
|---|---|---|
| Calories | 350-500 kcal | Appropriate dinner portion |
| Protein | 30-40 g | Muscle recovery overnight |
| Complex Carbs | 30-40 g | Promotes serotonin production |
| Fiber | 8-12 g | Supports digestion |
| Healthy Fats | 12-20 g | Satisfaction & satiety |
| Sugar | <8 g | Prevents sleep disruption |
| Magnesium | Good source | Relaxation support |
*Nutritional information optimized for evening consumption. This dinner provides sustenance without disrupting sleep quality or causing nighttime hunger.
🌟 Smart Dinner Strategies
- ⏰ Timing Matters: Aim to eat dinner 2-3 hours before bedtime to allow proper digestion. Eating too close to sleep can cause discomfort and disrupt sleep quality. If you eat late, keep portions slightly smaller and avoid heavy, fatty foods that take longer to digest.
- 🥗 Vegetable Volume: Make vegetables the star of your dinner plate—they should occupy at least half the plate. This strategy increases nutrient intake while naturally controlling calorie density. Roasted, steamed, or sautéed vegetables add variety and satisfaction.
- 🍗 Lean Protein Focus: Choose easily digestible proteins like chicken breast, white fish, turkey, or plant-based options. Save heavier proteins like red meat for lunch when you have more time to digest. Protein at dinner helps prevent late-night snacking.
- 🌾 Smart Carb Choices: Include a moderate portion of complex carbohydrates like quinoa, brown rice, or sweet potato. These promote serotonin production, which aids relaxation and sleep quality. Avoid refined carbs that cause blood sugar crashes.
- 💧 Hydration Balance: Drink water with dinner but taper off 1-2 hours before bed to minimize nighttime bathroom trips. Avoid caffeinated beverages after 2 PM—caffeine can disrupt sleep for 6-8 hours after consumption.
- 🚫 Avoid Late-Night Triggers: Skip spicy foods, heavy sauces, and excessive salt at dinner if you’re sensitive. These can cause heartburn, bloating, or thirst that disrupts sleep. Keep evening meals simple and gentle on your digestive system.
👨🍳 Dinner Prep Success
- 📋 Plan Your Week: Dedicate 15 minutes Sunday to plan dinners for the week. Having a plan eliminates the 5 PM “what’s for dinner?” stress and prevents unhealthy last-minute choices or expensive takeout orders.
- ❄️ Freezer Prep: Double this recipe and freeze half in portion-sized containers. On busy nights, you’ll have a healthy homemade dinner ready in minutes—just thaw and reheat.
- 🔪 Weekend Prep Work: Chop vegetables, marinate proteins, and cook grains on the weekend. During the week, dinner becomes simple assembly rather than starting from scratch when you’re tired.
- 🍳 One-Pot Efficiency: Utilize sheet pan dinners, slow cooker meals, or one-pot recipes to minimize cleanup. Less time cleaning means more time relaxing after dinner.
- 👨👩👧👦 Family Involvement: Get family members involved in dinner prep. Even young children can wash vegetables or set the table. This builds healthy habits and reduces your workload.
- 📱 Avoid Screen Time: Make dinner a device-free zone. Eating mindfully without distractions helps you recognize fullness cues and enjoy your food more, leading to better portion control and satisfaction.
❓ Dinner Diet FAQs
🕐 What time should I eat dinner for weight loss?
For optimal weight loss and sleep quality, aim to finish dinner by 7-8 PM, or at least 2-3 hours before bedtime. Early dinners allow complete digestion before sleep and may support natural circadian rhythms. However, consistency matters more than specific timing—eating dinner at the same time daily helps regulate hunger hormones.
🍚 Should dinner be my largest meal?
Not necessarily! Many successful dieters actually make lunch their largest meal and keep dinner moderate. This approach provides energy when you need it during active hours and prevents going to bed too full. However, cultural preferences and schedules vary—find what works for your lifestyle and hunger patterns.
😴 Why do I get hungry before bed?
Evening hunger often results from insufficient dinner protein or fiber, eating too early, stress eating habits, or simple boredom. Ensure your dinner includes adequate protein (30g+) and vegetables (half your plate). If genuinely hungry, have a small protein-rich snack like Greek yogurt or a handful of nuts rather than carb-heavy options.
🍽️ Can I skip dinner to lose weight faster?
Skipping dinner isn’t recommended for most people. It can lead to excessive hunger, poor sleep, muscle loss, and compensatory overeating the next day. Instead, focus on a moderate, balanced dinner. If you’re practicing intermittent fasting, ensure you’re still meeting daily calorie and nutrient needs within your eating window.
📺 Recipe Creator: CHEF’S LABO 自宅で出来るプロの味
🎬 Published: 2024-11-30 09:30:22 | 🆔 Video ID: seM3nUQjZnI
