Recipes · Korean · Main Courses
Bulgogi (Marinated Grilled Beef)
One serving has 583 kcal and 34 g protein, and at least a fifth of a woman's daily need of cobalamin (119%), zinc (106%), selenium (75%), pyridoxine (71%), niacin (60%) and phosphorus (44%). Ready in 50 minutes.
- Preparation: 40 min
- Cooking: 10 min
- Makes: 1 serving (319 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: beef, gluten, sesame, soy
Ingredients
- 160 g Beef ribeye, raw
- 40 g Asian pears, raw
- 50 g Onions, raw
- 15 g Scallions, raw
- 10 g Garlic, raw
- 3 g Ginger, fresh
- 20 g Soy sauce
- 10 g Sugar
- 8 g Sesame oil
- 3 g Sesame seeds
- 0.3 g Black pepper
Method
- Freeze the beef for 20 minutes to firm it up, then slice it very thinly against the grain.
- Grate the pear and blend or mash it, then mix with the garlic, ginger, soy sauce, sugar, sesame oil and pepper to make the marinade.
- Toss the beef and half the onion and scallion in the marinade and refrigerate for at least 30 minutes.
- Heat a pan or griddle over high heat and cook the beef in batches for 2-3 minutes, until browned and just cooked through.
- Stir in the remaining onion and scallion for the last minute, then sprinkle with sesame seeds before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 583 kcal | 28% |
| Carbohydrates | 26.1 g | |
| Water | 215 mL | |
| Fiber | 3.5 g | 12% |
| Protein | 33.8 g | 70% |
| Tryptophan | 0.39 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.8 g | |
| Lysine | 3 g | |
| Methionine | 0.86 g | |
| Cystine | 0.35 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.6 g | |
| Histidine | 1.2 g | |
| Fat | 39.3 g | |
| Monounsaturated | 17.6 g | |
| Polyunsaturated | 5.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.3 g | |
| Saturated | 14.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 106 mg | |
| Calcium | 92.6 mg | 9% |
| Copper | 0.33 mg | 37% |
| Iron | 4.3 mg | 24% |
| Magnesium | 71.2 mg | 23% |
| Manganese | 0.6 mg | 33% |
| Phosphorus | 306 mg | 44% |
| Potassium | 690 mg | 15% |
| Selenium | 41.4 µg | 75% |
| Sodium | 1,187 mg | |
| Zinc | 8.5 mg | 106% |
| Thiamin (vitamin B1) | 0.26 mg | 24% |
| Riboflavin (vitamin B2) | 0.48 mg | 44% |
| Niacin (vitamin B3) | 8.4 mg | 60% |
| Pantothenic acid (vitamin B5) | 0.23 mg | 5% |
| Pyridoxine (vitamin B6) | 0.92 mg | 71% |
| Folate (vitamin B9) | 33.5 µg | 8% |
| Cobalamin (vitamin B12) | 2.9 µg | 119% |
| Choline | 13.6 mg | 3% |
| Vitamin A | 14 µg | 2% |
| Vitamin C | 11.3 mg | 15% |
| Vitamin D (D2 + D3) | 9.6 IU | 2% |
| Vitamin E | 0.28 mg | 2% |
| Vitamin K | 37.2 µg | 41% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
4.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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