Bulgogi Beef and Vegetable Bowls

Bulgogi Beef and Vegetable Bowls

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From: Diabetic Living Magazine

Marinating the beef ensures it is tender and juicy. Paired with an Asian-inspired sauce, brown rice, and fresh vegetables, this bowl is full of flavor.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 pound boneless beef sirloin steak, cut 1 inch thick (see Tips)
  • ½ cup coarsely chopped onion
  • ¼ cup honey, divided
  • ¼ cup water, divided
  • 2 tablespoons reduced-sodium soy sauce
  • 2 tablespoons toasted sesame oil, divided
  • 1 tablespoon finely chopped fresh ginger
  • 4 cloves garlic, halved
  • Nonstick cooking spray
  • 1⅓ cups cooked brown rice (see Tips)
  • 1 cup coarsely shredded carrot
  • 1 cup finely shredded red cabbage
  • ¾ cup cooked small broccoli florets
  • ½ cup coarsely shredded cucumber
  • ¼ cup snipped fresh cilantro or mint
  • 1 to 2 teaspoons Sriracha sauce
  • ½ cup kimchi (optional)

Preparation

  • Prep

  • Ready In

  1. Trim fat from meat. Cut meat across the grain into very thin slices. Place meat in a resealable plastic bag set in a shallow dish.
  2. To prepare the marinade: In a blender or food processor, combine onion, 2 tablespoons honey, 2 tablespoons water, soy sauce, 1 tablespoon sesame oil, ginger, and garlic. Cover and blend or process until smooth. Pour marinade over meat. Seal bag; turn to coat meat. Marinate in the refrigerator 4 to 6 hours, turning bag occasionally.
  3. Drain meat, discarding marinade. Coat a large grill pan or nonstick skillet with cooking spray; heat over medium-high heat. Working in batches, add meat; cook and stir 40 to 60 seconds or just until slightly pink in center.
  4. To assemble, divide meat. rice, carrots, cabbage, broccoli and cucumber among shallow bowls, keeping ingredients in separate piles. In a small bowl combine the remaining 2 tablespoons honey, 2 tablespoons water, and 1 tablespoon sesame oil, cilantro, and Sriracha sauce. Top servings with honey mixture and, if desired, kimchi and additional cilantro or mint.
  • Tips: Partially freeze the meat for easier slicing.
  • To cook rice, in a medium saucepan bring ⅔ cup water and ⅓ cup uncooked long grain brown rice to boiling; reduce heat. Simmer, covered, 35 to 45 minutes or until rice is tender and liquid is absorbed.

Nutrition information

  • Serving size: 1 bowl
  • Per serving: 397 calories; 13 g fat(3 g sat); 3 g fiber; 43 g carbohydrates; 30 g protein; 33 mcg folate; 77 mg cholesterol; 23 g sugars; 5,535 IU vitamin A; 30 mg vitamin C; 53 mg calcium; 3 mg iron; 435 mg sodium; 753 mg potassium
  • Nutrition Bonus: Vitamin A (111% daily value), Vitamin C (50% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 3 lean meat, 1½ starch,1½ vegetable, 1 fat, 1 other carb

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