Bulgogi – Korean Barbeque Beef

I’m glad common sense has prevailed over all the media hype last week about how eating a single food, beef in this case, could shorten your life. I thought we were past pointing our fingers at single foods, let alone such a nutrient-rich choice. What about the junk food that makes up ¼ of the calories in the Canadian diet?  In my opinion, it’s our pattern of eating over time that really counts. Despite all the hype, a quote that was likely not glamorous enough to get attention but certainly puts things into perspective was this from Harvard’s Frank Hu one of the researchers:

 “A moderate consumption, for example one serving every other day, I think is fine.”

 I really do love beef but I don’t eat beef every night. I suspect most people don’t. Based on this, we can all breathe easy and get back to loving beef.  Crack open the barbie and give this, guaranteed to be delicious, Korean Beef recipe a try.

 Heads up: The meat has to be marinated at least 30 minutes.

 Bulgogi – Korean Barbequed Beef

 Preparation: 10 minutes Marinating: 30 minutes Cooking time: 4-6 minutes


 1 lb (500 g)    thin-cut sirloin steak

4                      green onions, finely chopped

2                      cloves garlic, crushed

1 tbsp (15mL) finely grated gingerroot

¼ cup (60mL) reduced-sodium soy sauce

¼ cup (60mL) liquid honey

1 tbsp (15ml)   sesame seeds

1 tbsp (15mL) sesame seed oil


 1. Pierce steaks with a fork to allow marinade to penetrate.

2. In a large sealable plastic bag, combine green onions, garlic, ginger, soy sauce, honey, sesame seeds and sesame oil. Add steak, seal bag and toss to coat. Refrigerate for at least 30 minutes or for up to 4 hours. Preheat barbeque or grill to medium-high.

3. Remove steak from marinade and discard marinade. Place steak on barbeque or grill and cook for 2 to 3 minutes per side or until desired doneness.  Remove steak to a plate and tent with foil. Let rest for 5 minutes, and then slice across the grain into strips.


Recipe reprinted with permission from Dietitians of Canada, Simply Great
Food, Robert Rose Inc. C 2007. All rights reserved. For more recipes and
factsheets on nutrition, visit the DC website at


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