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Healthy Galbi Jjim (Korean Braised Beef)

Healthy Galbi Jjim (Korean Braised Beef)

Leo - Body Recomp Coach cooked this in a Facebook video. SeeMeCook wrote it up from the video as a full recipe and added ingredient weights and nutrition.

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Imported by John Tan on SeeMeCook

A lighter, macro-friendly version of the classic Korean braised short rib dish, using lean beef stew meat and a balance of sweet and savory flavors.

Time
1 hour 30 minutes
Equipment
Stovetop
Good for
Lunch or dinner
Cuisine
East Asian
Contains
Gluten, soy, shellfish, and alcohol

Diet and allergen details are read from the ingredient names and are not certified.

Ingredients

4 servings
Units
  • 3 g
  • 30 g
  • 35 g
  • 30 g
  • 65 g
  • 6 g
  • 12 g
  • 65 g
  • 8 g
  • 1 g
  • 120 g
  • 150 g
  • 200 g
  • 30 g
  • 500 g

Weights are estimates. Together, the ingredients weigh about 1.65 kg before cooking, which is about 415 g per serving.

Steps

  1. Prepare the beef stew meat by using the tip of a knife to make small slits across the surface of the meat to allow the sauce to penetrate deeply.

  2. Bring a large pot of water to a boil. Add whole peppercorns and cooking wine (matsul).

  3. Add the meat to the boiling water and blanch briefly to reduce the meat smell. Drain the meat and rinse it thoroughly with cold water.

  4. Place the rinsed meat back into the pot. Add 2 parts mirin, 2 parts matsul, 4 parts soy sauce, a tiny bit of oyster sauce, 1 part sugar, 3 parts honey (or maple syrup), 1/2 part minced garlic, and black pepper.

  5. Pour in enough fresh water to just cover the meat.

  6. Add the prepared carrots, sweet potatoes (or yams), radish, and large green onions to the pot.

  7. Bring the mixture to a boil over medium-high heat without a lid.

  8. Once boiling, cover the pot with a lid and reduce the heat to low. Let it simmer for about an hour until the meat is super tender.

Notes

The author uses a 'parts' system for the sauce (e.g., 4 parts soy sauce to 1 part sugar). For a standard batch using 2 lbs of meat, a 'part' is roughly equivalent to 1 tablespoon. Using stew meat makes this a great meal-prep option that fits well into fitness macros.

Nutrition

These are estimates per serving, worked out from the ingredients.

Calories
636
Protein
63 g
Carbs
37 g
Fat
23 g
Fiber
4 g

Where the calories come from

  • Beef stew meat73%
  • Honey8%
  • Sweet potatoes5%
  • Mirin3%
  • Carrots2%
  • Everything else9%
  • main
  • Korean
  • beef
  • stew
  • healthy
  • high-protein
  • meal-prep
  • slow-cooked

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