Sarah-Jane's New South Bolgogi 9/17/15 - WSMV News 4

Sarah-Jane's New South Bolgogi 9/17/15

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Sarah-Jane's New South Bolgogi (Korean-Style Beef Stir-Fry)

12 ounces lean beef tenderloin
3 cloves fresh garlic, minced
½ cup chopped scallions, green and white parts
1 tablespoon amber agave nectar
3 tablespoons lower-sodium soy sauce
1 tablespoon mirin (rice wine)
Freshly ground black pepper, optional, to taste
1 teaspoon fresh ginger, minced
1 teaspoon dark sesame oil
4 cups frozen stir-fry ready vegetable medley

Wrap beef in plastic wrap and freeze for an hour, or until firm. Slice diagonally into 1/16th-inch thick strips. Set aside.
Combine garlic, scallions, agave nectar, soy sauce, mirin, pepper, ginger, and sesame oil in a large bowl and whisk to combine well. Add beef strips and cover the bowl and marinate in the fridge for at least an hour, and up to overnight. After you are done marinating the beef, remove ¼ cup of the marinade and set aside. Then drain the beef and discard the remaining marinade.
Heat a grill or grill pan over medium-high heat. Spray with cooking spray and add beef strips to hot grill in a single layer, not touching one another. Cook for about 5 minutes, or until done, turning frequently.
 Meanwhile, heat a large wok or skillet over medium-high heat. Spray with cooking spray and add frozen vegetable medley, cook for 1-2 minutes, just until they turn bright in color and begin to become tender. Add the reserved ¼ cup of marinade and cook 2-3 minutes more until the marinade comes to a boil and the vegetables are crisp-tender (making sure the marinade comes to a boil is important to avoid any cross contamination from the raw beef).
Serve the cooked beef with the cooked vegetables as well as some optional quinoa or brown rice and lettuce leaves. Enjoy!

Nutrition facts per serving (makes 4 servings: each serving is 3-ounces beef and 1 cup vegetables): 160 calories, 4g fat, 1.5g saturated fat, 45mg cholesterol, 490mg sodium, 14g carbs, 3g fiber, 7g sugars, 20g protein.

Traditional Bolgogi Nutrition facts per serving (makes 4 servings): 550 calories, 32g fat, 12g saturated fat, 170mg cholesterol, 1250mg sodium, 21g carbs, 1g fiber, 17g sugars, 44g protein.

THE NEW SOUTH VERSION SAVES YOU: 390 calories, 28g fat, 10.5g saturated fat, 760mg sodium, and 10g sugar per serving!!! Plus, the fiber is tripled!

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