Bulgogi

Bulgogi

Bulgogi is one of the signature Korean dishes sharing a similar popularity as Kimchi. The flavor brings out the traditional non-spicy tastes based on soy sauce marinades. This dish is more commonly served on hot plates rather than on table top barbecue grills. I did see it being served on a table top grill but the grill was more of a skillet so that thin slices of ribeye meat does not fall through. This dish is very easy to make at home. It just requires some marinating and common ingredients you can find at any market except for maybe thinly sliced ribeye. I bought mine from a Korean supermarket with a meat department. I'd say if you can't find thinly sliced ribeye, slice it yourself after freezing the meat a little so it's easy to cut through.

Ingredients:
1 lbs thinly sliced ribeye
onion
green onion
carrot
garlic cloves
sesame seeds
2 tbsp soy sauce
pinch of sugar
1 tbsp sesame oil

1. Fill the container with soy sauce, sesame oil, and sugar and place the meat inside.



2. Place chopped onion, green onion, and carrot.


3. Mix around the ingredients in the bowl. Make sure every meat and vegetable piece is nicely soaked with the marinade.


4. Put it in a refrigerator for 3 hours minimum. Overnight marinating is ideal.

5. Once your marinated batch is ready, start cooking by cooking garlic cloves until they are nice and golden. You won't need any oil for this.


6. Cook the marinated bulgogi in high heat. Five to seven minutes of cooking in high heat will be enough.


Once it's ready, you can do some presentation with it if you want. One way or another it will taste the same but of course not everyone agrees on this. :)


If you are into wrapping cooked Korean barbecue meat in leafy vegetables, try sesame leaves. I did not like sesame leaves for a long time until recently. It's bit of an acquired taste I think. As you see below, you can use some spicy miso paste to enhance the flavor if you would like. Enjoy!

THURSDAY, APRIL 22, 2010

How to Make a Healthy Mediterranean Meal

Sicilian Swordfish

This is a guest article written by Felicia Mcclinton, author ofmediterraneanrecipes.org.


Ingredients

600 grams of Swordfish
200 grams of tomatoes
1 piece onion
50 grams of black olives
1 clove garlic

This recipe can make 4 servings and you can prepare it in 25 minutes. Swordfish Sicilian is a typical dish in the southern Italian region. This recipe creates a low fat and low calorie meal.

Preparation

To clean and peel the tomatoes, briefly place them in boiling water. Chop the onion and garlic. Heat the olive oil in a frying pan then add the chopped onion and garlic until golden brown. Place the sliced Swordfish in the frying pan and cover it. Put the peeled tomatoes after a few minutes. Cook for at least 10 minutes. Sprinkle chopped parsley and black olives on top before removing the Swordfish from the pan. Serve while still hot.

Nutritional Value

Food	Gr	Kcal	Fat	Carb	Pro	Fib	Water
Swordfish	600	726	24.06	0	118.8	0	453.72
Ripe tomatoes	200	36	0.4	7.84	1.76	2.4	189
Onions	80	32	0.08	7.47	0.88	1.36	71.29
Black olives	50	117.5	8.25	4.6	5.9	0	29.1
Garlic	10	14.9	0.05	3.31	0.64	0.21	5.86
Total	940	926.4	32.84	23.22	127.98	3.97	748.97
A head (4)	235	231.6	8.21	5.81	32	0.99	187.24
Per 100 grams	100	98.55	3.49	2.47	13.61	0.42	79.68

Penne with Ricotta


Ingredients

100 grams of Penne
40 grams of cheese
20 grams of grated parmesan
Salt and Pepper

This recipe makes a meager serving good for one person only. You can prepare this in 25 minutes. Penne with Ricotta is an energy meal, rich and flavorful. Ricotta is primarily a dairy product made from various types of milk. Penne with Ricotta also contains high level of proteins.

Preparation

Get a saucepan and boil water mixed with salt. Cook the Penne and make sure to follow the directions provided on the packaging. After cooking, drain but make sure to leave approximately 2 to 3 tablespoons of water. Then add cottage cheese and season the dish with salt and pepper. Sprinkle parmesan cheese on top before serving.

Nutrition Value

Food	Gr	Kcal	Fat	Carb	Pro	Fib	Water
Semolina pasta	100	371	1.51	74.67	13.04	3.2	9.9
Ricotta	40	55.2	3.16	2.06	4.56	0	29.76
Grated Parmesan cheese	20	86.2	5.72	0.81	7.69	0	4.17
Salt	2	0	0	0	0	0	0
Pepper	2	5.1	0.07	1.3	0.22	0.53	0.21
Total	164	517.5	10.46	78.84	25.51	3.73	44.04
A head (1)	164	517.5	10.46	78.84	25.51	3.73	44.04
Per 100 grams	100	315.55	6.38	48.07	15.55	2.27	26.85

Greek Crostini


Ingredients

1000 grams of bread
200 grams of Greek Kalamata Olives
100 grams of Greek Feta Cheese
8 tablespoons of Olive Oil
1 clove Garlic
Salt and Pepper

This recipe is perfect for 8 persons and you can prepare it in 35 minutes. It is a very flavorful and sumptuous dish inspired by the Greek feta croutons and black olives. This is also one of the easiest recipes to prepare.

Preparation

Make 1.5-inch thick slices of bread. Place the sliced bread in the oven or toaster. Rub garlic on each slice of bread after toasting.

Meanwhile, cut the feta cheese into small cubes. Cut the olives into quarters or halves. In a separate mixing bowl, mix the cubed feta cheese and olives and season with olive oil. Make sure the toasted breads are still hot before sprinkling the cheese and olive mixture. Serve and Enjoy.

Nutritional Value:

Food	Gr	Kcal	Fat	Carb	Pro	Fib	Water
White bread 00	1000	2900	0	680	80	30	290
Black olives	200	470	33	18.4	23.6	0	116.4
Greek cheese, feta	100	264	21.28	4.09	14.21	0	55.22
Olive oil	20	176.8	20	0	0	0	0
Garlic	2	2.98	0.01	0.66	0.13	0.04	1.17
Salt	2	0	0	0	0	0	0
Pepper	2	5.1	0.07	1.3	0.22	0.53	0.21
Total	1326	3818.88	74.36	704.45	118.16	30.57	463
A head (8)	165.75	477.36	9.3	88.06	14.77	3.82	57.88
Per 100 grams	100	288	5.61	53.13	8.91	2.31	34.92