Have a Plant: Fruits & Veggies for Better Health

The Everyday Chef: Beef Wrapped Asparagus + 3 Essential Culinary Techniques

Andrew Dole, RDN, CEC
Everyday Chef, Fruits & Veggies—More Matters

Andrew Dole, Everyday Chef, Fruits & Veggies-More Matters
Have you ever wondered how restaurants get those really thin and tender slices of beef? You may be surprised to find out that complicated tricks, special marinades, or expensive gadgets are not necessary. For my Beef Wrapped Asparagus, I’m going to show you 3 culinary techniques that will make you look like a pro.



Beef Wrapped Asparagus
Serves 4

Ingredients
1 lb – Beef Flank Steak, Raw
1 lb – Asparagus, Raw, Medium
1 tbsp – Olive Oil
1/2 tsp – Coarse Kosher Salt
1.2 tsp – Black Pepper

Directions

Prep Work
1. Wrap flank in parchment or plastic wrap. Place on sheet tray and freeze for 1-2 hours until firm but flexible.
2. Blanch trimmed asparagus for 3-5 minutes until exterior is tender when squeezed but firm inside.
3. Remove asparagus and immediately submerge in ice water bath until completely chilled.
4. Drain asparagus and pat dry. Reserve chilled.
5. Thinly slice flank against the grain on a steep bias for wide, flat, thin slices. Salt and Pepper lightly. Reserve chilled.

For Rolls
1. Starting on cut end of asparagus: roll up 3-4 asparagus spears with 1 beef slice, pulling snug as beef winds its way from stem to spear.
2. Continue with remaining slice and asparagus.
3. Lightly oil and season with salt and pepper again.
4. Grill for 2-4 minutes each side, depending on desired temperature. Note: Asparagus is cooked and meat is thin, this will cook quickly.

Garnish with favorite chopped herbs and drizzle of olive oil.
Serve with flatbreads, rice, roasted potatoes or a green garden salad.

Nutrient Analysis
Calories: 239.79 kcal, Protein: 26.56 g, Carbs: 4.40 g, Total Fat: 13.04 g
Sat Fat: 4.45 g, Cholesterol: 77.11 mg, Sodium: 183.50 mg, Fiber: 2.38 g

Photo Credit: Andrew Dole

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