Korean grilled beef with green rice


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 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.

HELPFUL HINTS

c You can use flank, strip or sirloin steak.

c This beef works well on an outdoor or stove-top grill, or you can broil it.

c Most washed, ready-to-eat spinach is sold in 10 oz bags. Use half a bag for this recipe.

Korean grilled beef

Serves: 2

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

Directions:

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.

Nutrition information 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.

Exchanges/Choices: 4 lean meat

Green rice

Serves: 2

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

Directions:

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. Makes 2 servings.

Nutrition information 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.

Exchanges/choices: 1 1/2 starch, 1 vegetable, 1 fat

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. To order this book call 800-232-6733 or order online at store.diabetes.org.