Asupara to burokkoriirabu, mini tomato no okaka-ae / asparagus, broccoli raab and cherry tomatoes with bonito flakes
A quick side vegetable dish dressed with bonito flakes. Great next to your main dish or as a filler in a bento box.
22 calories (1/2 of recipe); 2.7 g protein; 0.1 g fat; 3.4 g carbohydrate; 2.0 g net carbs; 52 mg sodium (with 50% reduced-sodium soy sauce; approximately 100 mg with regular soy sauce); 2 mg cholesterol; 1.4 g fiber
<Ingredients>
3-5 spears asparagus (93 g in photo)
3-4 broccoli raab (40 g in photo)
5 cherry tomatoes
1/2 tsp soy sauce
1/2 tsp dashi
2 g (1/3-1/2 small pack) katsuobushi bonito flakes
<Directions>
1.
Peel tough skin of asparagus toward root end, and cut into 2-3 cm.
Cut broccoli raab in matching length.
Cut cherry tomatoes in half.
2.
Place asparagus in microwaveable container, cover, and microwave for 30 seconds.
Add broccoli raab, and microwave for another 30 seconds.
Uncover, and let out hot air.
3.
Transfer asparagus and broccoli raab to prep bowl.
When cool enough (room temperature or lower), add soy sauce and dashi, and mix well.
Add bonito flakes, and mix well.
Let sit for 5+ minutes.
4.
When ready to serve, add cherry tomatoes, and mix well.
<Notes>
22 calories (1/2 of recipe); 2.7 g protein; 0.1 g fat; 3.4 g carbohydrate; 2.0 g net carbs; 52 mg sodium (with 50% reduced-sodium soy sauce; approximately 100 mg with regular soy sauce); 2 mg cholesterol; 1.4 g fiber
<Ingredients>
3-5 spears asparagus (93 g in photo)
3-4 broccoli raab (40 g in photo)
5 cherry tomatoes
1/2 tsp soy sauce
1/2 tsp dashi
2 g (1/3-1/2 small pack) katsuobushi bonito flakes
<Directions>
1.
Peel tough skin of asparagus toward root end, and cut into 2-3 cm.
Cut broccoli raab in matching length.
Cut cherry tomatoes in half.
2.
Place asparagus in microwaveable container, cover, and microwave for 30 seconds.
3.
Transfer asparagus and broccoli raab to prep bowl.
When cool enough (room temperature or lower), add soy sauce and dashi, and mix well.
4.
When ready to serve, add cherry tomatoes, and mix well.
<Notes>
- Tastes great with any vegetable.
- When pairing with a strongly flavored dish, soy sauce and dashi can be skipped. In that case, the sodium content per serving will go down to 13 mg!
- Okaka means katsuobushi bonito flakes. The expression originally came from the jargon of court ladies in the medieval era, and today it is commonly used at home or premises that serve home-style dishes.
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