Bulgogi is Korean for “fire meat” because it is barbecued. The marinade can be sweet or spicy.
The secret to a tender top round is a thin slice.. So thin that you could call it shaved.
Top round has 2.5 mg of iron.. About 14% of your daily iron needs! Iron is used for oxygen transport and metabolism. People who are iron deficient may feel tired, weak, have a headache or feel dizzy, have brittle nails, and unusual cravings for non-food material.
Bulgogi (Korean Sweet Beef Barbecue)
Ingredients:
1.5 pounds Top Round Sirloin (thinly sliced)
Canola or avocado oil (for high temperature cooking)
Marinade
3 tablespoons dried minced onion or ½ onion, diced
1 tablespoon minced garlic, or 3 cloves fresh garlic
½ pear or 1 small sweet apple, peeled and chopped
2 green onions, chopped
3 tablespoons honey
1 teaspoon ground black pepper (grind it yourself if you can!)
⅓ cup low sodium soy sauce
3 tablespoons sesame oil
Vegetables
2 carrots, sliced into circles
2 cups broccoli flourettes
1 bell pepper
1/2 cup uncooked brown or wild rice, cooked according to package directions (yields about 1.5 cup cooked)
Directions:
- Shave the beef as thin as possible. If you’re doing this by hand, it will be easier if you’re using frozen meat. You could try to pound out after slicing as well. Or use a food slicer
- Make the marinade by blending all of the ingredients together
- Pour the marinade over the beef in a bowl or gallon sized ziplock bag. Cover / zip closed and let it marinade in the refrigerator for at least 30 minutes (6 hours or overnight would be ideal)
- In a large skillet or wok, heat oil over high heat. Brown the meat.
- Add the vegetables, starting with the carrots. Cook for 1-2 minutes, then add the broccoli and green peppers
- Serve over cooked rice
Serves 8
Exchanges (without rice)
4 protein, 1 fat,1 Vegetable