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Korean BBQ na Marbled Beef na may Banchan at Green Leaf Salad

Korean BBQ na Marbled Beef na may Banchan at Green Leaf Salad
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Nutrition Facts

Bawat serving na 445g

% Daily Value batay sa 2000 kcal na diyeta

Calories 1035 kcal
52% DV
Kabuuang Taba 84.0g
100% DV
Monounsaturated Fat39.3g
Polyunsaturated Fat4.5g
Saturated Fat33.0g
Trans Fat3.2g
Kabuuang Carbohydrate 35.0g
12% DV
Hibla7.0g
Almirol18.0g
Asukal10.0g
Protina 34.0g
68% DV
Protina ng Hayop31.0g
Protina ng Halaman3.0g

Tungkol dito

Isang Korean BBQ-style na pagkain na nakasentro sa malaking serving ng marbled beef, kasama ang ilang maliliit na vegetable side dish at mga sawsawan. Karamihan ng calories ay mula sa matabang beef, habang ang mga side ay nagdadagdag ng kaunting carbs, fiber, sodium, at micronutrients.

Mga Sangkap

  • marbled beef short rib
  • green leaf lettuce
  • cabbage salad mix
  • creamy sesame dressing
  • kimchi
  • corn salad
  • soy dipping sauce
  • pickled garlic cloves
  • scallion herb sauce
  • braised eggplant
  • gochujang sauce
  • buto ng linga

Mga Bitamina at Mineral

Mga Bitamina

NutrientDamiDV%Half-life
Biotin (B7)4.5mcg15%
Choline128.0mg23%
Folate (B9)105.0mcg26%
Niacin (B3)7.8mg49%
Pantothenic Acid (B5)1.4mg28%
Riboflavin (B2)0.4mg32%
Tiamina (B1)0.2mg15%
Bitamina A420.0mcg47%
Bitamina B123.1mcg129%
Bitamina B60.6mg36%
Bitamina C24.0mg27%
Bitamina D0.4mcg2%
Bitamina E2.1mg14%
Bitamina K165.0mcg138%

Mga Mineral

NutrientDamiDV%Half-life
Kaltsyum125.0mg13%
Tanso210.0mcg23%
Bakal4.8mg27%
Magnesiyo52.0mg12%
Posporus345.0mg49%
Potasyo760.0mg16%
Selenium29.0mcg53%
Sodyum1380.0mg60%
Sink7.9mg72%

Korean BBQ na Marbled Beef na may Banchan at Green Leaf Salad

Paunang tala



Ang putaheng ito ay nakabatay sa kontrast: ang kasaganahan ng marbled beef short rib, ang malinis na kapaitan ng letsugas, ang matalas na sigla ng kimchi, at ang banayad na tamis ng nilagang talong. Bawat bahagi ay natatangi, ngunit kapag pinagsama, bumubuo ang mga ito ng isang maayos na inihain na plato na may disiplina at kasaganaan ng isang wastong Korean barbecue table. Kaunti lamang ang paggamit ng mga sarsa, upang manatiling sentro ang baka at mapanatili ng mga gulay ang kanilang linaw.

Mahahalagang detalye ng recipe



  • Kategorya ng putahe: Inihaw na karne na may maayos na banchan

  • Lutuin o pinagmulan: Korean-inspired

  • Uri ng kurso: Pangunahing putahe

  • Yield: 1 serving

  • Laki ng serving: 445 g

  • Oras ng paghahanda: 15 minuto

  • Oras ng pagluluto: 8 minuto

  • Kabuuang oras: 23 minuto

  • Antas ng hirap: Katamtaman


  • Kagamitan



  • Mabigat na kawali o grill pan, 28 cm

  • Maliit na kaserola

  • Mangkok na panghalo

  • Sipit

  • Plato na panghain


  • Mga sangkap



    Pangunahing bahagi


  • Marbled beef short rib, 200 g


  • Salad at banchan


  • Green leaf lettuce, 35 g

  • Halo ng cabbage salad, 35 g

  • Kimchi, 35 g

  • Corn salad, 30 g

  • Atsarang butil ng bawang, 15 g

  • Nilagang talong, 35 g


  • Mga sarsa at pangwakas na dagdag


  • Creamy sesame dressing, 20 g

  • Soy dipping sauce, 18 g

  • Scallion herb sauce, 12 g

  • Gochujang sauce, 10 g

  • Linga, 5 g


  • Paraan



  • 1. Ilabas ang marbled beef short rib mula sa refrigerator 15 minuto bago lutuin. Patuyuin itong mabuti gamit ang tapik; ang ibabaw ay dapat medyo malagkit sa pakiramdam sa halip na basa. Tinitiyak nito ang malinis na pag-brown at tamang sear.


  • 2. Painitin ang mabigat na kawali o grill pan sa katamtamang mataas na init sa loob ng 3 minuto. Dapat sapat ang init ng ibabaw upang agad sumitsit ang baka pagdikit pa lamang.


  • 3. I-sear ang beef short rib nang 2 hanggang 3 minuto sa unang panig, saka 1 hanggang 2 minuto sa ikalawang panig. Dapat malalim ang pagkaka-brown ng labas at bahagyang malutong sa mga gilid habang nananatiling makatas at malambot ang gitna. Ilipat sa sangkalan at hayaang magpahinga nang 3 minuto.


  • 4. Habang nagpapahinga ang baka, ilagay ang green leaf lettuce at halo ng cabbage salad sa isang mangkok. Lagyan nang kaunti ng creamy sesame dressing at haluin lamang hanggang pantay na mabalutan ang mga dahon at manatiling malutong.


  • 5. Painitin nang marahan ang nilagang talong sa maliit na kaserola sa mahinang init sa loob ng 1 hanggang 2 minuto, hanggang maging makintab at malambot lamang. Huwag hayaang lalo pa itong madurog.


  • 6. Hiwain ang nagpahingang baka nang pahalang sa himaymay upang maging kagat-laking piraso. Dapat malinis ang hiwa ng karne, na may nakikitang marbling at mamasa-masang loob.


  • 7. Ayusin ang lettuce at cabbage salad nang bahagyang wala sa gitna ng plato. Ilagay ang kimchi, corn salad, atsarang butil ng bawang, at nilagang talong sa magkakahiwalay na bahagi sa paligid nito. Ilagay nang kapansin-pansin ang hiniwang baka sa tabi ng mga gulay.


  • 8. Isandok ang soy dipping sauce, scallion herb sauce, at gochujang sauce bilang magkakahiwalay na maliliit na dagdag sa paligid ng plato o sa tabi ng baka. Tapusin sa pagwiwisik ng linga, bahagyang ikalat ito sa ibabaw ng karne at sa ilang dahon ng salad.


  • Pagplato at paghahain



    Ihain agad habang mainit pa ang baka at nananatiling malutong ang salad. Dapat magmukhang maayos at sinadya ang plato: mayamang karne sa sentro, matingkad na banchan sa sinusukat na dami, at mga sarsang inilagay nang may pagpipigil sa halip na kasaganaan.

    Mga propesyonal na tala



  • Dapat malakas ngunit maikli ang pag-sear sa baka; ang sobrang pagluluto ay magpapapurol sa tekstura at lasa.

  • Panatilihing bahagyang may dressing lamang ang salad upang suportahan nito ang karne sa halip na makipagkumpitensya rito.

  • Gamitin ang mga sarsa bilang mga accent, hindi bilang pantakip; dapat manatiling nakikilala ang bawat isa sa plato.
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