Korean · dinner
Easy Grilled Bulgogi
Video by Maangchi on YouTube · Open on YouTube
- Gluten-free with a swap: Use tamari in place of soy sauce to keep it gluten-free
- Dairy-free
- Nut-free
Contains: Gluten, Sesame, Soy. Check labels on stock, sauces and spice mixes.
Lean beef tenderloin cooked quickly on a grill rather than fried: about 27 g of protein a serve, rich in selenium, zinc and B12. The marinade has 2 tablespoons of sugar for four people (about 6 g a serve), and lettuce wraps add fresh greens.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 10
Method
Tap a time to watch that step in the video.
- Firm the beef in the freezer for about 1½ hours so you can slice it paper-thin across the grain (or buy pre-sliced bulgogi beef). 4:31
- Mince the garlic and chop the green onions. Combine them with the soy sauce, sugar, water, sesame oil, black pepper and the crushed sesame seeds, stirring until the sugar dissolves. 0:55
- Add the sliced beef and mix well with your hands so every slice is coated. Refrigerate for 30 minutes while you cook rice and set out lettuce, kimchi and ssamjang. 5:01
- Cook in a very hot skillet over high heat, turning until just cooked through, or in a grill basket over a medium flame, turning often so it cooks evenly without burning, about 3–4 minutes. 6:07
- Serve with rice and lettuce leaves for wrapping, with kimchi or perilla leaves on the side. 10:04
Tip. Time assumes pre-sliced beef; add 1½ hours of freezing if you slice it yourself. Sirloin or skirt steak work too, honey or rice syrup can replace the sugar, and the marinade suits mixed mushrooms.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 13%
- Protein 41%
- Fat 46%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High52%
29 µg a serve, mostly from beef tenderloin (95%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High50%
1.2 µg a serve, mostly from beef tenderloin (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Zinc High42%
4.6 mg a serve, mostly from beef tenderloin (92%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin K High40%
48 µg a serve, mostly from lettuce leaves (64%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B6 High36%
0.6 mg a serve, mostly from beef tenderloin (84%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron Source15%
2.8 mg a serve, mostly from beef tenderloin (65%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin A Source15%
135 µg a serve, mostly from lettuce leaves (97%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate Source14%
56 µg a serve, mostly from lettuce leaves (73%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Magnesium Source10%
43 mg a serve, mostly from beef tenderloin (50%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Show the other 6
Potassium9%
440 mg a serve, mostly from beef tenderloin (64%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Calcium5%
63 mg a serve, mostly from toasted sesame seeds (38%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin C4%
3.5 mg a serve, mostly from green onions (40%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Omega-34%
0.1 g a serve, mostly from beef tenderloin (39%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin E3%
0.5 mg a serve, mostly from beef tenderloin (71%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin D0%
0.1 µg a serve, mostly from beef tenderloin (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
You might also like
Bibimbap Mixed Rice BowlKorean · 1,015 kcal · 42 g protein
Bossam (Korean Boiled Pork Belly) with KimchiKorean · 883 kcal · 35 g protein
Daegu Jiri-tang (Korean Clear Cod Soup)Korean · 174 kcal · 27 g protein
Dak-baeksuk (Korean Whole Poached Chicken Soup)Korean · 441 kcal · 49 g protein
Dakbokkeumtang (Korean Spicy Braised Chicken)Korean · 349 kcal · 40 g protein
Dakgalbi (Korean Spicy Chicken and Vegetables)Korean · 591 kcal · 41 g protein
Recipe and video by Maangchi; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.