Glazed Japanese Beef-and-Scallion Rolls - PCOS-Friendly Recipe

Servings: 6

Lunch

This Glazed Japanese Beef-and-Scallion Rolls is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Ingredients

6 thin asparagus spears
6 large scallions
About 1 teaspoon Asian sesame oil, for coating
6 thin slices of beef tenderloin, about 2 ounces each, very lightly pounded to a 1/8-inch thickness
Freshly ground pepper
2 tablespoons red miso
2 tablespoons soy sauce
2 tablespoons mirin
2 tablespoons sugar
1 tablespoon finely grated fresh ginger
Vegetable oil, for brushing

Instructions

In a small skillet of boiling water, blanch the asparagus until bright green, about 1 minute. Using a slotted spoon, transfer the asparagus to a plate and pat dry. Add the scallions to the skillet and blanch until bright green, about 45 seconds; transfer to the plate and pat dry. Lightly season the vegetables with salt and lightly coat with sesame oil.
Set a slice of beef on a work surface and season with salt and pepper. Arrange an asparagus stalk and a scallion lengthwise on the meat; trim them flush with the meat. Roll up the meat around the asparagus and scallion and secure with a toothpick. Repeat with the remaining slices of beef, asparagus and scallions.
In a small bowl, mix the miso with the soy sauce, mirin, sugar and ginger. Put the beef rolls in a shallow baking dish and coat generously with the miso mixture. Let stand for 20 minutes.
Heat a grill pan over high heat. Lightly brush the pan with vegetable oil. Add the beef-and-scallion rolls and cook over high heat until nicely charred all over, about 1 minute per side. Transfer to a cutting board and remove the toothpicks. Slice each roll on the diagonal 1 1/2 inches thick. Arrange the slices on a platter, cut sides up, and serve right away.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Asparagus, Miso.

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Frequently Asked Questions

Is Glazed Japanese Beef-and-Scallion Rolls good for PCOS?

Yes, this Glazed Japanese Beef-and-Scallion Rolls recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 6 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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