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Tasty bulgogi can be prepared in very short order


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POSTED: Wednesday, May 13, 2009

Many people believe that bulgogi has to be marinated before cooking. Here is a quick stir-fry method that will take about five minutes to cook once everything is cut up. No cooking oil is used for stir-frying. The sesame oil is added at the last minute for flavor.

Super-Easy Korean BBQ beef (bulgogi)

1-1/2 pounds beef (any cut), sliced
4 to 5 cloves garlic, sliced
1 teaspoon grated ginger
1 stalk green onion, chopped
1 small yellow onion, sliced
2 to 3 tablespoons soy sauce
1 teaspoon black pepper
1 teaspoon sesame oil
2 to 3 tablespoons sugar

Heat a nonstick pan over medium-high heat. Stir-fry beef, garlic, ginger and onions.

When beef is cooked, add remaining ingredients and cook until everything is evenly mixed. Serves 2 to 3.

Approximate nutritional analysis, per serving (based on 3 servings): 400 calories, 13 g total fat, 4 g saturated fat, 150 mg cholesterol, greater than 1,000 mg sodium, 20 g carbohydrate, 1 g fiber, 15 g sugar, 50 g protein

Chap Chae means “;mixed vegetables.”; The dish usually features five colors: black, white, red (or orange), yellow and green.

Super-Easy Chap Chae

2 eggs, beaten
4 teaspoons cooking oil
1/4 cup vegetable oil
1/2 pound sliced beef, julienned into 2-inch-long strips
1 carrot, julienned into 2-inch pieces
3 to 4 rehydrated shiitake mushrooms, julienned
2 green onion stalks, cut into 2-inch sections
1/2 small onion, sliced thin
3 clumps of Korean long rice (dahng myun)
5 tablespoons soy sauce
2 tablespoons sesame oil
3 to 4 tablespoons sugar

Soak long rice in hot water for 20 minutes or until they droop when picked up. Drain, then set aside.

Mix eggs with 1 teaspoon oil. Spread rest of oil on microwavable plate. Pour egg mixture on plate and microwave about 2 minutes to make a thin omelet. Separate egg from the plate with a spatula. Cut into quarters, stack and julienne. Set aside.

Heat a nonstick pan on medium-high heat. Add 1/4 cup oil and stir-fry beef, carrots, mushroom, green onion and onion until beef is cooked.

Add long rice and cook until they turn translucent.

Add soy sauce, sesame oil and sugar. Cook until sauce is evenly mixed. Serves 2 to 3.

Approximate nutritional analysis, per serving (based on 3 servings): 800 calories, 44 g total fat, 7 g saturated fat, 175 mg cholesterol, greater than 1750 mg sodium, 76 g carbohydrate, 2 g fiber, 21 g sugar, 25 g protein


Nutritional analyses by Joannie Dobbs, Ph.D., C.N.S.