Wednesday, July 6, 2011

Healthy Eating - Korean Bulgogi

Many have asked for our recipe for Korean bulgogi (barbeque), so I figure it best to post on my blog so it is easy to keep track of. The original recipe is from Jay Iguchi, a Korean women I met in Rockford, IL in 2001 at our culture training days through Lifelink Adoption. I have substituted some ingredients for healthier options.
Bulgogi is pronounced bul-koe-kee, as Jay had told us. Once we had Korean BBQ, we have never had red meat served in any other way that was as good. It is simple to make as well.

Recipe serves 4
1 lb. organic, grass-fed boneless top loin, sirloin tip, or ribeye steak
1/4 cup Tamari sauce (found next to the soy in the super market)
2 T. Agave Nectar
2 T. Sesame oil
1/4 t. black pepper
3 green onions, finely chopped (or use 5-6 chives)
2 cloves fresh garlic, minced

Trim beef diaganally into 1/8" thick slices. (Hint: partial freezing makes it easier to cut thin slices.)
Mix marinade using all remaining ingredients. Place beef in shallow dish and pour marinade over top, coating well. Refrigerate 30 minutes, turning meat over if desired. Refrigerating overnight produces the most flavor.
Stir fry in wok or for even better flavor, grill outdoors. Smaller pieces can be placed on skewers or BBQ basket.
Note: Tamari is a liquid drained from the aging process of miso, and is fermented, which is very important when consuming soy products). Unlike soy sauce it is pretty pure, without additives. Unfermentd soy products can potentially cause thyroid problems.
Fresh tuna steaks are amazing as well when marinated in the above marinade, and grilled to flaky tenderness. Although I have not tried it with chicken, I can only imagine it will be tasty.
When buying sesame seed oil always purchase small bottles as it is an Omega-6 oil, which quickly produce free radicals when the bottle is unsealed. Keep in the refrigerator after opening.

Traditional bulgogi is served with white rice, wrapping both the rice and meat in romaine lettuce leaves. You can substitute with my quinoa recipe cooked with garlic, onions and dried cranberries (look up recipes in my topic cloud) for incredible flavor.
Leftover bulgogi is amazing in a salad, comprised of baby mixed organic greens, halved grapes, cubed pear, roasted sunflower seeds, almond slices or cashews (or both!), served with the dressing I posted a few days ago for the Asian Cole Slaw recipe.
To your health!
Rita S.

No comments:

Post a Comment