Korean Barbecue Beef
Servings
4Serving size
4 ounces beefThis recipe can be multiplied and leftovers are excellent. Cooking time does not include marinating time. Overnight is best, but marinate at least two hours.
Serve with Brown and Wild Rice or Brown Rice or Low Sodium Plain Mashed Potatoes or Plain Mashed Potatoes
AND
Serve with Herbed Zucchini or Sauteed Leeks or Thai Cucumber Salad
Ingredients
| 1 large Asian pears (peeled, seeded, and cut into chunks) |
| 2 Tbsp. Low sodium soy sauce (or gluten-free tamari sauce) |
| 1 Tbsp. Sesame oil |
| 2 clove Garlic, raw |
| 2 tsp. Rice Vinegar |
| 2 tsp.. Honey |
| 2 large Green onions (finely sliced crosswise) |
| 2 tsp.. Sesame seeds |
| 16 ounce Beef flank steak (4 4-ounce filets) |
| 1 spray Spray olive oil |
Instructions
Place the puree in a fine mesh strainer over a bowl and let the liquid drain into a bowl. Gently press with a rubber spatula to squeeze out the juice.
Place the juice in a blender or mini chopper with the soy sauce, sesame oil, garlic, vinegar, honey and green onion.
Puree until smooth.
Place the marinade in a large Ziploc bag with the sesame seeds and the steak.
Marinate at least 2 hours. Overnight is best.
Place a pan in the oven and preheat to 400°F (or preheat the grill).
Spray the pan or grill with oil and add the steak to cook. Baste with half of the remaining marinade.
Cook on one side for about 5 to 7 minutes and turn. Baste with the remaining marinade.
Cook for another 5 to 7 minutes.
Remove and let rest for about 2 minutes before serving.
Serve this recipe with one of these starch side dishes.
Brown and Wild Rice
In a medium sauce pan, heat the water and salt. When the water boils, stir in the brown and the wild rice. Reduce heat to medium-low and simmer, partially covered, for 40-45 minutes. Do not boil away all of the liquid and do not stir the rice. When a very…
Brown Rice
In a medium sauce pan, heat the water and salt. When the water boils, stir in the brown rice. Reduce heat to medium-low and simmer, partially covered, for 40-45 minutes. Do not boil away all of the liquid and do not stir the rice. When a very small amount of…
Low Sodium Plain Mashed Potatoes
Place the water in a large stock pot over high heat. Quarter the potatoes and add to the stock pot. Cover with water by about an inch. Bring to boil and then reduce heat until the water is simmering. Cook the potatoes about 15 – 20 minutes until slightly soft…
Plain Mashed Potatoes
Place the water in a large stock pot over high heat. Quarter the potatoes and add to the stock pot. Cover with water by about an inch. Bring to boil and then reduce heat until the water is simmering. Cook the potatoes about 15 – 20 minutes until slightly soft…
AND
Serve this recipe with one of these vegetable side dishes.
Herbed Zucchini
Place the olive oil in a large non-stick skillet over medium-high heat. When the oil is hot add the zucchini. Let the zucchini cook without stirring for about 3 minutes. If it appears to be cooking too fast, reduce the heat to medium. Toss the zucchini well and cook for…
Sauteed Leeks
Rinse the leeks well. Cut the stem end off and any dried leaf tips of the dark green tops. Slice in half lengthwise. Rinse again to remove any dirt from the inside of the leeks. Slice the leeks crosswise to separate the dark green tops from the white. Slice both…
Thai Cucumber Salad
Combine the rice vinegar, lime zest, Tabasco Z-sweet, red onion, cucumber slices, and cilantro leaves in a glass or stainless steel bowl. You can add the peanuts now and let them marinate. They will be slightly chewy, but I prefer to sprinkle them over the top of the salad right…
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Special Diet Information
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Lactose
This recipe is safe for those who are lactose intolerant.
Recipe Notes
There won’t be very much liquid from the pear if it is not ripe. Expect between 2 tablespoons and 1/4 cup of liquid. Pressing too hard on the puree will squeeze out more solids and the marinade might be grainier than you wish.
You can use a Bosc or Bartlett pear if Asian pears are not in season. It will offer the same qualities for your marinade but will be a little sweeter. You can adjust with a little extra rice vinegar if the marinade is too sweet.
This recipe doesn’t have to be used with only flank steak. Choose any cut of meat that you like, although this is ideally suited for tougher cuts. If you use a tougher cut, letting the meet marinate overnight is best.