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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free tamari sauce in this dish.

 

"I think steak is the ultimate comfort food."
-Tom Colicchio, Chef

The refrigerator light goes on...

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.

Resting Meat (Carryover Cooking)

When cooking meats, it is important to remove them from the heat a little early.  Flank steak should be allowed to rest for 5 10 minutes, but a larger cut needs to rest for at least 15 minutes.  

After removing meat from the oven or grill, the internal temperature of the meat continues to rise (some people call this carryover cooking).  Without the continued high temperature of the oven, the external temperature of the meat decreases, however, and the result is redistribution of the juices in the meat, making it both easier to carve as well as more succulent.

If you are cooking with an instant thermometer, figure that the internal temperature in a smaller piece of meat will increase by about 15 degrees and a larger piece by about 10 degrees while it rests.  For example, after cooking a pork tenderloin to 135F in the oven the temperature will rise to 145 150F as it rests.


 

Korean Barbecue Beef



Servings = 4 | Serving size =4 ounces beef

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

Cooking time does not include marinating time. Overnight is best, but marinate at least two hours. Leftovers are excellent.

Serve with Plain Mashed Potatoes or Plain Mashed Potatoes - Low Sodium Version or Brown and Wild Rice or Brown Rice

AND

Serve with Thai Cucumber Salad or Herbed Zucchini or Sauteed Leeks or Sauteed Leeks - Low Sodium Version

1 medium Asian, Bartlett, or Bosc pear (peeled, seeded, and cut into chunks)
2 Tbsp low sodium soy sauce or gluten-free tamari sauce
1 Tbsp toasted sesame oil
2 cloves garlic
2 tsp rice wine vinegar
2 tsp honey
2 large green onions (finely sliced crosswise)
2 tsp sesame seeds
4 4 ounce flank steak filets
spray olive oil

Korean Barbecue Beef recipe from Dr. Gourmet
Place the pear in a blender or mini-chopper and puree.

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 400F (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.

Nutrition Facts

Serving size = 4 ounces steak

Servings = 4

.

Amount Per Serving

Calories 229 Calories from Fat 94
  % Daily Value
Total Fat 10g 14%
    Saturated Fat 2g 11%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 37mg 12%
Sodium 364mg 17%
Total Carbohydrates 7g 3%
    Dietary Fiber <1g 3%
    Sugars 4g  
Protein 24g  
Vitamin A 2% Vitamin C 6%
Calcium 8% Iron 12%
Vitamin K 17 mcg Potassium 451 mg
Magnesium 37 mg