Heart-Healthy Korean Bulgogi
Delight in the vibrant flavors of "Heart-Healthy Korean Bulgogi," a nutritious twist on the traditional Korean classic. This recipe swaps heavy marinades for a light and flavorful blend of low-sodium soy sauce, grated pear, garlic, and ginger, ensuring a dish that's friendly to your heart without compromising on authentic taste. Featuring lean beef sirloin or a plant-based alternative, the protein is marinated to perfection and pan-cooked for a rich caramelization infused with hints of sesame oil and rice vinegar. Finished with freshly chopped green onions, sesame seeds, and optional red pepper flakes, this modern take pairs beautifully with fiber-rich brown rice or quinoa for a wholesome, balanced meal. Perfect for health-conscious foodies craving bold Korean barbecue flavors, this quick and easy recipe is both satisfying and guilt-free.
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Recipe Information
Ingredients
- 500 grams Lean beef sirloin or plant-based beef alternative
- 1 large Pear, grated
- 60 ml Low-sodium soy sauce
- 3 cloves Garlic, minced
- 1 teaspoon Ginger, minced
- 2 tablespoons Rice vinegar
- 1 tablespoon Sesame oil
- 1.5 tablespoons Brown sugar
- 4 pieces Green onions, chopped
- 1 tablespoon Sesame seeds
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Red pepper flakes (optional)
- 1 tablespoon Vegetable oil
Instructions
If using beef sirloin, thinly slice the meat against the grain. If using a plant-based beef alternative, crumble or slice as needed.
In a large mixing bowl, combine the grated pear, low-sodium soy sauce, minced garlic, minced ginger, rice vinegar, sesame oil, and brown sugar.
Add the sliced beef or plant-based alternative to the marinade, mixing well to ensure all pieces are evenly coated. Cover and refrigerate for at least 1 hour, or up to overnight for maximum flavor.
Heat a large non-stick skillet over medium-high heat and add vegetable oil.
Once the oil is shimmering, add the marinated beef or plant-based protein in a single layer. Cook for about 3-5 minutes on each side, or until the beef is cooked through and caramelized or the plant-based alternative is heated and browned.
Lower the heat, add the chopped green onions, sesame seeds, black pepper, and optional red pepper flakes, stirring to combine and heat through.
Serve hot, garnished with additional sesame seeds and green onions if desired, alongside steamed brown rice or quinoa for a heart-healthy meal.
Nutrition Facts
Calories |
1389 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 72.4 g | 93% | |
| Saturated Fat | 19.6 g | 98% | |
| Polyunsaturated Fat | 16.3 g | ||
| Cholesterol | 350 mg | 117% | |
| Sodium | 2309 mg | 100% | |
| Total Carbohydrate | 55.4 g | 20% | |
| Dietary Fiber | 9.0 g | 32% | |
| Total Sugars | 33.7 g | ||
| Protein | 142.4 g | 285% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 158 mg | 12% | |
| Iron | 17.5 mg | 97% | |
| Potassium | 2080 mg | 44% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
