BENTO BOX RECIPE IDEAS

#QUARTERQUARTERHALF

MILO® Bento Box recipes are made according to the food portion guidelines from the Malaysian Ministry of Health (MOH) to promote healthy eating habits. The concept of #sukusukuseparuh or “Quarter-Quarter-Half” is represented in each of the Bento Box recipes to help provide your child with the nutrients and energy to start the day.

DO YOU PRACTICE #QuarterQuarterHalf?

 
Following Malaysia’s Ministry of Health recommendation, the #QuarterQuarterHalf concept is important to achieve a well-balanced diet. Here’s how you can incorporate it when preparing your meals:
 
Quarter (Protein)
Size of the your palm

Quarter (Carbohydrate)
Size of your fist

Half (Fruits & vegetables)
The size of an open handful

Want to complete your meal with a beverage?
Pair it with MILO® for energy!

 
Quarter quarter half

RECIPE IDEAS

Prepare these simple, nutritious yet appetizing recipes for your child together with MILO® UHT to stay active in school!
Try these fun Bento Box recipes with your child today!

SARDINE & EGG SANDWICH
  • 2 tbsp of Vegetable Oil
  • 2 eggs
  • 1/2 Yellow Bell Pepper
  • 2 slices of Wholemeal Bread
  • 4 tbsp of Sardine 
  • 12 slices of cucumber
METHOD OF PREPARATION
1. Heat up oil in a non-stick pan over medium heat, place bell pepper rings in the non-stick pan.
2. Crack one egg into each bell pepper ring, close the lid and cook until bottom holds together and the corners are browned, 2-3 minutes. Cook until the desired doneness is reached. Remove from the pan and set aside.
3. Make a criss-cross cut on each slice of wholemeal bread to get 4 small triangles shape.
4. 
Put 1 Tbsp of tuna and 3 slices of cucumber in between two triangle shaped wholemeal bread slices to make a mini sandwich. Repeat this step with the remaining tuna, cucumber slides and wholemeal bread.
5. 
Place 2 mini sandwiches at the bottom of the bento box to resemble the flower pot.
6. 
Arrange the bell pepper egg at the top to resemble the flower.
7. 
Use your imagination and creativity to decorate your own secret garden with the jambu air, mint leaves and cucumbers. Have Fun! 
Banana Pop
  • 3 tbsp of Oats
  • 1 tbsp of Raisin
  • 2 bananas 
  • 2 spoons of Unsweetened Peanut Butter
  • 4 sticks of skewer 
METHOD OF PREPARATION
1. Pour rolled oats and raisins into a very shallow dish or plate.
2. Stir peanut butter in a bowl until well combined. 
3. Peel banana, cut into half and insert the skewers. 
4. Coat the banana with the peanut by using a dessert knife. 
5. Roll the banana into the oats and raisins. 
6. Freeze if in the fridge before eating or eat it right away.
EASY SARDINE PIZZA
  • 3 pieces of Wholemeal Wrap
  • 1 small can (150g) of Canned Sardine in Tomato Sauce
  • 12 pieces of Cherry Tomatoes
  • 1/2 Cup of Brocolli
  • 1/2 Cup of Shredded Mozarella Cheese
  • 1/2 teaspoon of Black Pepper
METHOD OF PREPARATION
  1. Preheat the oven to 190°C
  2. Place a piece of baking paper on a baking tray and then put the wholemeal wraps on the baking paper.
  3. Spread the sardines in tomato sauce on the wraps evenly with a spoon.
  4. Arrange starfruit, cherry tomatoes and broccoli in a single layer on the wraps.
  5. Top up with mozzarella cheese and black pepper.
  6. Bake in preheated oven for 5 to 8 minutes until the cheese is melted.
EGG & MIXED VEGE BREAKFAST CUP
  • 4 slices of wholemeal bread
  • 2 eggs
  • 2 teaspoons of soft margarine 
  • 4 tablespoons of mixed veggies (defrost in room temperature) 
  • 1/2 teaspoon of pepper
  • 2 slices of sliced cheese
METHOD OF PREPARATION
  1. Preheat the oven to 190°C
  2. Flatten the bread with a rolling pin.
  3. Spread 1/2 teaspoon soft margarine on each slice of the bread evenly.
  4. Line each muffin cup with one slice of flattened bread and bake them in the oven for 2-3 minutes until crisp. 
  5. Meanwhile, beat the eggs in a mixing bowl, mix in mixed veggies and pepper until well combined. 
  6. Take the muffin cups out from the oven, transfer the egg mixture with a spoon into the bread cup. 
  7. Top each of them with 1/2 slice of cheese, return them to the oven and continue baking for another 10 minutes until the cheese is melted and egg is set. 
PEANUT BUTTER SANDWICH
  • 2 slices lightly toasted wholemeal bread
  • 2 tbsp unsalted and unsweetened peanut butter
  • 1 medium sliced banana
  • 2 tsp shelled pumpkin seeds
  • 1 tsp honey
METHOD OF PREPARATION
  1. Spread one tbsp of peanut butter evenly on one slice of wholemeal bread.
  2. Arrange the half of the banana slices in a single layer on the bread.
  3. Sprinkle one tsp of pumpkin seeds and drizzle half tsp of honey on the open sandwich before serving.
  4. Repeat with the remaining ingredients.
NUTRITIONAL INFORMATION
Energy (Kcal) 257
Protein (g) 9.5
Fat (g) 11.4
Carbohydrate (g) 30.0
MDA logo
Recipe by dietitian Georgen Thye, council member of Malaysian Dietitians’ Association (MDA) and Founder of Georgen Cooking who’s passion is to make healthy eating fun and exciting for everyone.
CHICKEN WRAP
  • 1 small sliced sweet potato with skin on
  • 6 medium romaine lettuce leaves
  • 2 tsp sesame oil
  • 1 clove minced garlic
  • ½ cup frozen mixed vegetables
  • 1 tbsp oyster sauce
  • ¼ tsp white pepper
  • 1 tsp fish sauce
  • 1 tsp soy sauce
METHOD OF PREPARATION
  1. Place a baking sheet on a microwaveable plate and brush some oil on it.
  2. Arrange the sweet potato slices on the baking sheet in a single layer.
  3. Microwave the sweet potato for 3 minutes or until crisp.
  4. Let it cool for 5 -10 minutes before storing it in an airtight container. Can make a large batch at one time and keep it up to 1-2 weeks.
  5. Heat up oil in a non-stick pan over medium heat.
  6. Sauté the minced garlic until fragrant.
  7. Add in the minced chicken and stir fry for 3 minutes or until thoroughly cooked.
  8. Toss in mixed vegetables and all the other seasoning, mix well and continue to cook for another 5 minutes.
  9. Serve with lettuce: Place a spoonful of minced chicken in the middle of the lettuce leave and eat right away and have the sweet potato chips as side.
NUTRITIONAL INFORMATION
Energy (Kcal) 269
Protein (g) 20.2
Fat (g) 12.8
Carbohydrate (g) 17.9
MDA logo
Recipe by dietitian Georgen Thye, council member of Malaysian Dietitians’ Association (MDA) and Founder of Georgen Cooking who’s passion is to make healthy eating fun and exciting for everyone.
HAWAIIAN PASTA SALAD
  • 1 cup cooked wholemeal spiral pasta
  • 1 cup pineapple cut in chunks
  • 3 tbsp shredded carrot
  • 1 tbsp chopped spring onion
  • 4 tbsp drained canned tuna in water
DECORATION
  • 1 tbsp lemon juice
  • 3 tbsp light mayonnaise
  • 1 tbsp low fat plain greek yogurt
METHOD OF PREPARATION
  1. In a large bowl, combine pasta, pineapple chunks, tuna, carrots, and spring onion then set aside.
  2. In another small bowl whisk together the lemon juice, light mayonnaise, greek yogurt and salt. Pour over pasta and stir to coat.
NUTRITIONAL INFORMATION
Energy (Kcal) 353
Protein (g) 14.0
Fat (g) 6.9
Carbohydrate (g) 58.6
MDA logo
Recipe by dietitian Georgen Thye, council member of Malaysian Dietitians’ Association (MDA) and Founder of Georgen Cooking who’s passion is to make healthy eating fun and exciting for everyone.
PUMPKIN FRIED RICE
  • 1 tbsp sesame oil
  • 1 clove minced garlic
  • 1 tsp minced ginger
  • ½ medium chopped onion
  • ½ cup cubed pumpkin
  • 1 ½ cup cooked brown rice
  • ¼ cup boiled or canned chickpeas
  • 2 heads washed and chopped baby bok choy
  • 2 tsp soy sauce
  • 1 tbsp oyster sauce
  • ¼ tsp white pepper
  • 1 tbsp chopped spring onion, for garnishing
  • 1 tsp roasted sesame seed, for garnishing
METHOD OF PREPARATION
  1. Heat up oil in a non-stick pan over medium fire.
  2. Sauté in garlic, ginger and onion until fragrant.
  3. Add in pumpkin, stirring gently, until slightly softened, about 3 minute.
  4. Toss in brown rice and chickpeas, stir fry for 1 minutes.
  5. Add in soy sauce, oyster sauce and white pepper to season and continue stir fry for 1 minute.
  6. Toss in baby bok choy, stir until heated through and soften.
  7. Garnish with spring onion and sesame seed and then serve.
NUTRITIONAL INFORMATION
Energy (Kcal) 336
Protein (g) 8.6
Fat (g) 9.4
Carbohydrate (g) 54.2
MDA logo
Recipe by dietitian Georgen Thye, council member of Malaysian Dietitians’ Association (MDA) and Founder of Georgen Cooking who’s passion is to make healthy eating fun and exciting for everyone.
SCRAMBLED EGG BURRITOS
  • 2 whole eggs
  • 2 tbsp low fat milk
  • 1 tsp chopped coriander
  • 1 pinch of salt
  • ¼ tsp black pepper
  • 1 tsp vegetable oil
  • 4 tbsp cheddar cheese
  • 2 slices of whole wheat tortilla (8 inch diameter)
METHOD OF PREPARATION
  1. Whisk the eggs, milk, chopped cilantro, salt and pepper in a medium bowl.
  2. Heat the oil on a non-stick pan. Add the egg mixture, and stir with a wooden spatula to scramble.
  3. Place 2 leave of lettuce on the center of one tortilla, sprinkle 2 tablespoons of cheese; top with half of the scrambled egg, 2 tablespoons of tomato.
  4. Roll up burrito-style (fold bottom up and sides center). Repeat with the remaining ingredients.
NUTRITIONAL INFORMATION
Energy (Kcal) 287
Protein (g) 9.0
Fat (g) 15.0
Carbohydrate (g) 29.0
MDA logo
Recipe by dietitian Georgen Thye, council member of Malaysian Dietitians’ Association (MDA) and Founder of Georgen Cooking who’s passion is to make healthy eating fun and exciting for everyone.
TORTILLA CHIPS WITH MASH
  • ¼ small pumpkin (250g), deseed and cut into large pieces with the skin on
  • 1 tbsp soft margarine
  • 4 tbsp canned tuna in water
  • 1 pinch of salt
  • ¼ ground black pepper
  • 1 tsp chopped spring onion
  • 1 piece wholemeal tortilla wrap cut into chip size wedges
METHOD OF PREPARATION
  1. Microwave the pumpkin for 5 minutes until cooked and soft.
  2. Use a spoon to scoop out the pumpkin flesh, leaving the skin behind.
  3. In a mixing bowl, mix together soft margarine, tuna and pumpkin with a fork until well combined. Season with salt and black pepper and then garnish with spring onion.
  4. Place a sheet of baking paper on a microwaveable plate and spray some vegetable oil on it.
  5. Arrange the tortilla wedges in a single layer on the baking sheet.
  6. Microwave for 4 minutes until golden brown and crisp.
  7. Let the tortilla chips cool for 5 minutes and then serve together with the pumpkin tuna mash.
NUTRITIONAL INFORMATION
Energy (Kcal) 177
Protein (g) 9.7
Fat (g) 7.3
Carbohydrate (g) 18.1
MDA logo
Recipe by dietitian Georgen Thye, council member of Malaysian Dietitians’ Association (MDA) and Founder of Georgen Cooking who’s passion is to make healthy eating fun and exciting for everyone.
TORTILLA WRAP
  • 1 MILO® UHT 200ml
  • 1 piece of tortilla wrap
  • 2 slice of salad leaves
  • ½ cup of chicken strips
  • ¼ green apple –carved in stages
METHOD OF PREPARATION
  1. Shape carrot into flower
  2. Prepare 1 tortilla bread
  3. Arrange salad and chicken strips on top of tortilla wrap and add mayonnaise
  4. Role firmly. Then, cut tortilla wrap into half
  5. Wrap each side with food wrapper
  6. Arrange the carrot shape flower on top of tortilla wrap
  7. Arrange tortilla wrap into Bento Box
  8. Arrange apple and cherry tomato too
FRIED RICE
  • 1 MILO® UHT 200ml
  • 1 bowl of fried rice
  • ½ apple–carved dice
METHOD OF PREPARATION
  1. Shape omelette into flower.
  2. Cut cheese to shape the head and the hand.
  3. Cut seaweed to shape the eyes.
  4. Arrange salad into Bento Box.
  5. Fill fried rice into Bento Box.
  6. Arrange the shaped omelette and apple into Bento Box.
  7. Arrange shaped cheese on top of the fried rice.
  8. Arrange long bean and cherry tomato into Bento Box.
FRENCH TOAST
  • 1 MILO® UHT 200ml
  • 2 pieces of French toast
  • ¼ green apple - carved dice
  • ¼ red apple - carved dice
METHOD OF PREPARATION
  1. Cut the cheese to shapes of eyes, ears and mouth.
  2. Cut the seaweed to shapes of eyes and nose.
  3. Cut the French toast into half. Arrange into Bento Box.
  4. Arrange the salad into Bento Box followed by the green apple, red apple and cherry tomatoes.
  5. Arrange the shaped cheese and seaweed on top of French toast.
EGG BURGER
  • 1 MILO® UHT 200ml
  • 1 egg burger
  • ½ orange
  • 5 grapes
METHOD OF PREPARATION
  1. Arrange the burger into Bento Box.
  2. Shape the cheese according to the choice of character for decoration purpose.
  3. Cut the seaweed to shapes of eyes, mouth, hair and tie.
  4. Arrange the shaped cheese on top of burger.
  5. Arrange the orange and grape fruits too.
TUNA SANDWICH
  • 1 MILO® UHT 200ml
  • 2 slice of bread
  • 1 slice of salad leaves
  • ½ bowl of tuna
  • 1 teaspoon of mayonnaise
  • A pinch of pepper
  • 1 spoon of butter for spread
METHOD OF PREPARATION
  1. Mix the tuna, mayonnaise and peppers in a bowl. Put aside.
  2. Spread the butter onto the bread. Arrange the salad and tuna mix on top of the bread and placed another bread on top.
  3. Cut the sandwich into half.
  4. Arrange the sandwich into Bento Box.
  5. Arrange the starfruit and grape fruit into Bento Box.
  6. Shape the cheese according to the choice of character for decoration purpose.
  7. Cut the seaweed into a shape of eyes.
FARFALLE PASTA
  • 1 MILO® UHT 200ml
  • 1 bowl of farfalle pasta
  • ¼ red apple – carved dice
  • ¼ green apple – carved dice
METHOD OF PREPARATION
  1. Fill in the pasta into the Bento Box.
  2. Arrange the red apple and green apple into Bento Box. Put aside.
  3. Shape the cheese according to the choice of character for decoration purpose.
  4. Cut the seaweed into shapes of eyes, mouth and hair.
  5. Arrange the shaped cheese on top of the pasta.
  6. Arrange the cherry tomato and broccoli too.
CHICKEN SANDWICH
  • 1 MILO® UHT 200ml
  • 2 pieces of wholegrain bread
  • ½ bowl of chicken strips
METHOD OF PREPARATION
  1. Cut the wholegrain bread into a shape of a house.
  2. Spread the mayonnaise on the bread.
  3. Arrange the chicken slices on the bread.
  4. Arrange the salad into Bento Box.
  5. Arrange the house shaped bread into Bento Box.
  6. Fill in the yogurt in a container into the Bento Box.
  7. Arrange the carrot, cucumber and cherry tomatoes into Bento Box.
SANDWICH CRACKER
  • 1 MILO® UHT 200ml
  • 6 pieces of biscuit
  • ½ small bowl of tuna
  • 2 slices of cheese
METHOD OF PREPARATION
  1. Cut the cheese to a shape of a flower, arrange it on top of the biscuits.
  2. Arrange the salad into bento Box.
  3. Arrange the biscuits into Bento Box.
  4. Arrange the carrot and cucumber into Bento Box.
  5. Fill in the tuna in a container into Bento Box.
  6. Arrange the red grapes, green grapes and red apple into Bento Box.
MIXED RICE
  • 1 MILO® UHT 200ml
  • 1 bowl of fried rice
  • ½ apple – carved dice
METHOD OF PREPARATION
  1. Shape the omelette into a flower shape.
  2. Cut the cheese to shapes of a head and hands.
  3. Cut seaweed to shape the eyes.
  4. Arrange the salad into Bento Box.
  5. Fill in the fried rice into Bento Box.
  6. Arrange the shaped omelette and apple into Bento Box.
  7. Arrange the shaped cheese on top of the fried rice.
  8. Arrange long bean and cherry tomato into Bento Box.
BIHUN & FRUITS
  • 1 MILO® UHT 200ml
  • 1 bowl of fried bihun
  • ½ red apple – cut into slices
  • ½ honey melon - cut into slices
METHOD OF PREPARATION
  1. Cut the boiled egg into half.
  2. Finely cut the cucumber skin into a shape of a bee and place it on the egg.
  3. Arrange the salad into Bento Box.
  4. Arrange the boiled egg into Bento Box.
  5. Fill the bihun into Bento Box.
  6. Arrange the capsicum, cherry tomatoes and cucumber on top of the bihun.
  7. Arrange the red apple and honey melon alternately into Bento Box.