Healthy and delicious: negimaki asparagus recipe for a nutritious twist

Indulge in the tantalizing flavors of negimaki asparagus, a delectable Japanese dish that combines the savory richness of thinly sliced beef with the crisp freshness of asparagus. This easy-to-follow negimaki asparagus recipe will guide you through the culinary journey of creating this exquisite dish in the comfort of your own kitchen.

Ingredients:

• 1 pound asparagus, trimmed
• 1 pound flank steak, thinly sliced
• 1/4 cup teriyaki sauce
• 1/4 cup soy sauce
• 2 tablespoons mirin
• 2 tablespoons brown sugar
• 1 tablespoon sesame oil
• 1 teaspoon grated ginger
• 1 teaspoon minced garlic
• 1/2 teaspoon black pepper

Instructions:

1. Prepare the asparagus: Trim the asparagus spears to remove the woody ends. Blanch them in boiling water for 2-3 minutes, then immediately transfer them to an ice bath to stop the cooking process. Drain and pat dry.
2. Marinate the beef: In a large bowl, combine the teriyaki sauce, soy sauce, mirin, brown sugar, sesame oil, ginger, garlic, and black pepper. Add the thinly sliced beef and toss to coat. Marinate for at least 30 minutes.
3. Assemble the negimaki: Wrap each asparagus spear with a slice of marinated beef, securing it with a toothpick.
4. Grill or pan-fry: Preheat a grill or grill pan over medium heat. Grill the negimaki for 4-5 minutes per side, or until the beef is cooked through and the asparagus is tender. Alternatively, you can pan-fry the negimaki in a non-stick skillet with a little oil.
5. Glaze the negimaki: In a small saucepan, bring the remaining marinade to a simmer. Brush the glaze over the negimaki during the last minute of cooking.
6. Serve: Remove the negimaki from the heat and let it rest for a few minutes before slicing and serving. Garnish with green onions or sesame seeds for a finishing touch.

Tips:

• For a sweeter negimaki, add a little more brown sugar to the marinade.
• If you don’t have flank steak, you can substitute it with another thinly sliced cut of beef, such as top sirloin or ribeye.
• To make the negimaki ahead of time, marinate the beef and asparagus overnight. Assemble the negimaki just before grilling or pan-frying.
• Serve the negimaki with your favorite dipping sauce, such as soy sauce, teriyaki sauce, or ponzu sauce.

Variations:

• Add other vegetables to the negimaki, such as carrots, bell peppers, or mushrooms.
• Use different marinades to create different flavors, such as a honey-soy marinade or a Korean barbecue marinade.
• Try making negimaki with other meats, such as chicken, pork, or salmon.

Nutritional Information:

One serving of negimaki asparagus contains approximately:

• Calories: 250
• Protein: 20 grams
• Carbohydrates: 15 grams
• Fat: 10 grams

Health Benefits:

Negimaki asparagus is a nutritious dish that offers several health benefits:

• Asparagus is a good source of vitamins A, C, and K, as well as fiber.
• Beef is a rich source of protein, iron, and zinc.
• Teriyaki sauce contains antioxidants that can help protect against cell damage.

Conclusion:

Embark on a culinary adventure with this tantalizing negimaki asparagus recipe. With its easy-to-follow instructions, you can create a delicious and nutritious dish that will impress your taste buds and nourish your body. Whether you’re hosting a dinner party or simply seeking a satisfying meal, negimaki asparagus is sure to become a favorite in your kitchen.

FAQ:

1. Can I use frozen asparagus for this recipe?
Yes, you can use frozen asparagus. Thaw it completely before blanching.
2. How can I make the negimaki more tender?
Use a meat mallet to tenderize the beef slices before marinating.
3. What is a good substitute for teriyaki sauce?
You can use a mixture of soy sauce, honey, and brown sugar to create a similar flavor.