By Linda Gassenheimer

Korean Grilled Beef with Green Rice Recipe

Steak plays an important role in Korean cooking, unlike other Asian cuisines. Invading Mongols brought beef to Korea in the Middle Ages. Rice cooked with Spinach and Bean Sprouts is another Korean staple. I have adapted these Korean recipes to showcase the intriguing flavors of Korean cooking while reducing preparation time.

Brown rice takes about 45 minutes to cook. There are several brands of quick cooking-brown rice available. Their cooking time ranges from 10 minutes to 30 minutes. I find the 30-minute rice has more flavor, but any quick-cooking rice will work for this dinner.

This Korean grilled beef recipe works well on an outdoor or stovetop grill, or you can broil it. You can use flank, strip or sirloin steak.

[ Korean Recipes: Bulgogi-Style Grilled Steak | Kimchi Pancakes (Kimchijeon) ]

Korean Grilled Beef Recipe

    Prep Time: 15 minutes

    Cook time: 10 minutes

    Yield: Makes 2 servings

Korean Grilled Beef Ingredients

    3/4 pound skirt steak

    2 tablespoons lite soy sauce

    2 tablespoons white vinegar

    2 cloves garlic, crushed

    2 teaspoons Dijon mustard

    Salt and fresh ground black pepper

Korean Grilled Beef Recipe Instructions

    Score the meat deeply crosswise at 1/2-inch intervals. This allows the meat to absorb more of the marinade and cook more evenly.

    Mix the soy sauce, vinegar, garlic and mustard together. Add the meat and turn in the marinade to make sure all sides are coated with the sauce. Marinate for 10 minutes.

    Preheat grill or broiler. Remove meat and discard marinade. Place on grill about 3 to 4 inches from the heat source.

    Grill 5 to 7 minutes. A meat thermometer should read 145 degrees.

    Remove to a carving board and add salt and pepper to taste to the cooked steak. Slice steak across the grain, making sure to capture the juices. Serve over Green Rice and pour the juices on top.

Korean Grilled Beef Nutrition Facts (Per serving):

220 calories, 67 calories from fat, 7 g total fat (3 g saturated, 97 mg cholesterol, 34 g protein, 2 g carbohydrates, 0 g fiber, 557 mg sodium.

Korean Green Rice Recipe

    Prep Time: 10 minutes

    Cook time: 30 minutes

    Yield: Makes 2 servings

Korean Green Rice Ingredients

    5 ounces washed, ready-to-eat fresh spinach

    1/2 cup quick-cooking brown rice

    1 cup fresh bean sprouts

    1 cup water

    2 teaspoons sesame oil

    2 scallions, sliced

    Salt and fresh ground black pepper

Korean Green Rice Recipe Instructions

    Place the spinach, rice, bean sprouts and water in a large saucepan.

    Bring the water to a boil and cover with a lid. Lower heat to medium and simmer 30 minutes or according to rice package instructions.

    The water should be absorbed and the rice cooked through.

    If the rice is cooked and there is liquid in the pan, remove the lid and boil to evaporate liquid.

    Stir in the sesame oil and scallions. Add salt and pepper to taste.

    Place on dinner plate. Serve sliced steak on top.

Korean Green Rice Nutrition Facts (Per Serving):

171 calories, 51 calories from fat, 6 g fat 1 g saturated, 0 mg cholesterol, 6 g protein, 27 g carbohydrates, 4 g fiber, 72 mg sodium.

From "Mix 'n' Match Meals in Minutes for People with Diabetes" by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association.

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