* Exported from MasterCook *
Bibimbap With Tuna, Sweet Potato, Broccoli Rabe or Kale, and Lettuce
Recipe By :Martha Rose Shulman
Serving Size : 4 Preparation Time :0:00
Categories : Seafood
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
For the tuna:
12 ounces albacore tuna -- (usually 2 steaks)
1 tablespoon soy sauce
1 teaspoon brown sugar
1 tablespoon sesame oil
1 garlic cloves -- to taste, minced or puréed (1 to 2)
1 tablespoon minced ginger
2 scallions -- finely chopped
Freshly ground pepper -- to taste
For the vegetables:
2 tablespoons rice vinegar
1 tablespoon sesame oil
2 large garlic cloves -- minced or puréed
2 scallions -- to 3, minced
1 tablespoon toasted sesame seeds
Salt -- to taste
Korean red pepper paste -- (kochujang) to taste (available at Korean markets)
3/4 pound broccoli rabe -- rinsed, thick stems trimmed away, or kale, stemmed and washed
2 medium sweet potatoes -- baked
Soy sauce -- to taste
1 tablespoon canola oil
1 heart romaine lettuce -- cut crosswise in thin strips (chiffonade)
For the rice and garnishes:
1 1/2 cups brown rice -- to 2 cups, barley, quinoa or another grain of your choice, cooked (keep hot
4 eggs -- (optional)
Korean red pepper paste -- (kochujang) to taste (available at Korean markets)
2 sheets nori seaweed -- (kimgui), lightly toasted* and cut into thin strips (optional)
2 teaspoons toasted sesame seeds -- or black sesame seeds
1. Marinate the tuna. Mix together the soy sauce, sesame oil, garlic,
ginger, scallions and pepper. Lay the tuna steaks in the marinade, turn
over, cover and refrigerate for 30 minutes, turning the fish over every so
often.
2. Mix together the rice vinegar, sesame oil, garlic, scallions, sesame
seeds, chili paste and salt to taste in a small bowl or measuring cup. Set
aside.
3. While the fish is marinating, blanch the broccoli rabe or kale. Bring a
medium pot of water to a boil, add salt to taste, and blanch the broccoli
rabe or kale for 2 to 3 minutes, until just tender. Transfer to a bowl of
cold water, drain and squeeze out excess water. Remove from the heat and
toss in a bowl with 1 tablespoon of the vinegar and sesame oil mixture.
Add salt or soy sauce to taste.
4. Cut the baked sweet potato into thick slices. Peel if desired. Keep
warm. Toss the shredded romaine with 1 tablespoon of the vinegar-sesame
mixture (or more to taste).
5. Heat a wok or large, heavy skillet over medium-high heat until a drop
of water evaporates immediately on contact. Add the canola oil. Sear the
tuna for 2 to 3 minutes on each side, depending on how rare or cooked you
like it. Remove to a plate. Cut in thin slices across the grain.
6. Fry the eggs in the hot pan (or in a separate nonstick skillet) until
the whites are set and the yolks are still runny. Season with salt and
pepper.
7. Heat 4 wide soup bowls. Place a mound of hot grains in the middle of
each one and surround with the sliced tuna and vegetables, as well as
kimchi if desired, each ingredient in its own little pile. Place a fried
egg and a small spoonful of chili paste on top of the rice and garnish
with the toasted nori and sesame seeds. Serve at once. Diners should break
the egg into the rice. Pass the chili paste and add more as desired.
Note: You can also arrange the food on a large platter and serve family
style.
Yield: 4 servings.
Advance preparation: You can do this in whatever order is convenient for
you. The grains can be cooked ahead and reheated. The vegetables can all
be prepared ahead and refrigerated, then reheated before serving. It's
best to cook the tuna just before serving so it's nice and hot. But since
this is often a way to use leftovers, you can also reheat.
* Toast nori sheets (if not toasted already) by quickly passing them over
a gas flame (hold with tongs), until crisp.
Nutritional information per serving: 462 calories; 20 grams total fat; 3
grams saturated fat; 5 grams polyunsaturated fat; 6 grams monounsaturated
fat; 32 milligrams cholesterol; 43 grams carbohydrates; 8 grams dietary
fiber; 227 milligrams sodium (does not include salt to taste); 29 grams
protein
Feb 21, 2012
Cuisine:
"Asian"
Source:
"Recipes for Heatlh, New York Times, Feb 21, 2012"
S(Formatted by Chupa Babi):
"Feb 2012"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 718 Calories; 24g Fat (29.7%
calories from fat); 40g Protein; 88g Carbohydrate; 9g Dietary Fiber; 244mg
Cholesterol; 429mg Sodium. Exchanges: 4 1/2 Grain(Starch); 3 1/2 Lean
Meat; 3 Vegetable; 3 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 5328 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 773 0 0 0 0 0 0 0 0 0
0
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