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Dinner in Minutes: Korean Grilled Beef With Green Rice

| Tuesday, March 11, 2014, 6:23 p.m.

Steak plays an important role in Korean cooking, unlike other Asian cuisines. Invading Mongols brought beef to Korea in the Middle Ages. Rice cooked with spinach and bean sprouts is another Korean staple. I have adapted these recipes to showcase the intriguing flavors of Korean cooking while reducing preparation time.

Brown rice takes about 45 minutes to cook. There are several brands of quick-cooking brown rice available.

Their cooking time ranges from 10 minutes to 30 minutes. I find the 30-minute rice has more flavor, but any quick-cooking rice will work for this dinner.

Korean Grilled Beef

34 pound skirt steak

2 tablespoons lite soy sauce

2 tablespoons white vinegar

2 cloves garlic, crushed

2 teaspoons Dijon mustard

Salt and fresh ground black pepper, to taste

Score the meat deeply crosswise at 12-inch intervals. This allows the meat to absorb more of the marinade and cook more evenly.

Mix the soy sauce, vinegar, garlic and mustard together in a large, nonreactive bowl. Add the meat and turn it in the marinade to make sure all sides are coated with the sauce. Marinate for 10 minutes. Heat a grill or broiler. Remove the meat and discard the marinade.

Place the meat on the grill about 3 to 4 inches from the heat source. Grill for 5 to 7 minutes. A meat thermometer should read 145 degrees. Remove the meat to a carving board and season it with salt and pepper. Slice the steak across the grain, making sure to capture the juices.

Serve the steak over Green Rice and pour the juices on top.

Makes 2 servings.

Nutrition information per serving: 220 calories, 7 grams fat (3 grams saturated), 97 milligrams cholesterol, 34 grams protein, 2 grams carbohydrates, 0 grams dietary fiber, 557 milligrams sodium

Green Rice

5 ounces washed, ready-to-eat fresh spinach

12 cup quick-cooking brown rice

1 cup fresh bean sprouts

1 cup water

2 teaspoons sesame oil

2 green onions, sliced

Salt and fresh ground black pepper, to taste

Place the spinach, rice, bean sprouts and water in a large saucepan. Bring the water to a boil and cover the pan with a lid.

Lower the heat to medium and simmer for 30 minutes or according to the rice package instructions. The water should be absorbed and the rice cooked through. If the rice is cooked and there is liquid in the pan, remove the lid and boil the ingredients to evaporate the liquid. Stir in the sesame oil and green onions.

Season with salt and pepper. Place the rice on 2 dinner plates. Serve the sliced steak on top.

Makes 2 servings.

Nutrition information per serving: 171 calories, 6 grams fat (1 gram saturated), 0 cholesterol, 6 grams protein, 27 grams carbohydrates, 4 grams dietary fiber, 72 milligrams sodium

Hints

• You can use flank, strip or sirloin steak.

• This beef works well on an outdoor or stove-top grill, or you can broil it.

Linda Gassenheimer is a food writer for the Miami Herald. Write to her in care of Living, Pittsburgh Tribune-Review, D.L. Clark Building, 503 Martindale St., Pittsburgh, PA, 15212, or email tribliving@tribweb.com.

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