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What is Korean Bulgogi
Bulgogi, meaning “fire meat,” is a classic Korean dish made with thinly sliced, marinated beef grilled to perfection.
It’s traditionally sweet and savory, served with rice or wrapped in lettuce for a fresh twist. But what if you’re managing diabetes? This recipe tweaks the classic by reducing sugar and optimizing ingredients for better blood sugar control—all without sacrificing the bold, irresistible flavors of Korean cuisine.
Korean Beef Bulgogi can be a great addition to a diabetes-friendly diet for a few reasons:
1. Lean Protein Source
- The beef provides high-quality protein, which helps stabilize blood sugar levels by slowing down the absorption of carbohydrates. Opting for lean cuts like flank steak reduces saturated fat while still delivering all the benefits of protein.
2. Balanced Carbohydrates
- When paired with whole grains like brown rice or wrapped in fiber-rich lettuce, bulgogi offers a lower glycemic option that can help prevent blood sugar spikes.
3. Healthy Fats
- Sesame oil and seeds add a dose of heart-healthy fats that support overall metabolic health without overloading on calories.
4. Rich in Fiber and Nutrients
- The inclusion of fresh veggies like lettuce, cucumber, and carrots not only adds crunch and flavor but also contributes essential fiber, vitamins, and minerals. Fiber slows digestion and keeps blood sugar steady.
5. Flavor Without Overdoing Sodium or Sugar
- Using tamari (low-sodium soy sauce) and reducing sugar makes this version of bulgogi diabetes-friendly while still retaining its bold, savory-sweet flavor.
6. Customizable Portion Control
- Bulgogi lettuce wraps make portion control easy, allowing you to adjust the balance of protein, carbs, and veggies to suit your specific dietary needs.
7. Low-Glycemic Option
- By reducing the sugar in the marinade and choosing whole grains or skipping rice altogether, you can enjoy this dish without the typical blood sugar spikes that come with high-glycemic foods.
Korean Beef Bulgogi is not only delicious but also versatile and easy to modify for a diabetes-friendly diet. It’s a meal that satisfies cravings for bold, umami-packed flavors while keeping your blood sugar in check.
Who says eating healthy, balanced food has to be boring? Bulgogi proves you can have it all—flavor, health, and satisfaction!
Ingredients for Diabetes-Friendly Korean Bulgogi
- 2 lbs. (900g) flank steak: Choose lean cuts to reduce saturated fat.
- ½ cup (120ml) tamari: A low-sodium alternative to soy sauce for flavor.
- 3 tbsp. coconut sugar: Reduced from 5 tbsp to lower the glycemic load. Optional: Swap with monk fruit sweetener, or stevia brown sugar if you want to further reduce your carbohydrates
- 6 green onions, sliced
- 4 tbsp. minced garlic
- 4 tbsp. sesame seeds
- 2 tbsp. toasted sesame oil: Use less oil to balance fat content.
- 1 tsp. black pepper
- 1 head green leafy lettuce: Bibb lettuce or romaine work great for wraps.
- 1½ cups (240g) cooked brown rice: A lower-glycemic alternative to jasmine rice.
- 1 cucumber, cut into matchsticks
- 1 carrot, cut into matchsticks
- 1 red onion, thinly sliced
- 2 tbsp. gochujang (Korean chili paste): Reduced for a lighter kick.
Step-by-Step Instructions for Making Bulgogi Lettuce Wraps
- Prepare the Beef
- Slightly freeze the steak for 15–20 minutes to make slicing easier. Slice into thin strips against the grain for tender bites.
- Make the Marinade
- In a small bowl, whisk together tamari, coconut sugar (or sweetener), green onions, garlic, sesame seeds, sesame oil, and black pepper.
- Marinate
- Place the sliced beef in a container or resealable bag, pour the marinade over, and mix. Refrigerate for at least 1 hour or, ideally, overnight for deeper flavor.
- Cook the Bulgogi
- Heat a large skillet over medium-high heat. Add the beef and marinade, cooking for 6–7 minutes until the meat is fully cooked and caramelized.
- Assemble the Wraps
Serving Suggestions and Tips
- Pair your wraps with a side of kimchi or pickled radish for a probiotic boost.
- Want to lower the carb count? Skip the rice and double the veggies.
- Make it meal-prep friendly: Store cooked bulgogi in an airtight container and assemble wraps fresh.
Why This Recipe Works for Diabetes Management
This version of bulgogi lettuce wraps is designed with blood sugar balance in mind:
- Protein-Packed: Beef and sesame seeds help slow down glucose absorption.
- Lower Glycemic Load: Brown rice and reduced sugar make it more diabetes-friendly.
- Fiber-Rich: Lettuce, cucumber, and carrots add crunch and aid digestion.
- Meal-Prep Friendly: This recipe freezes well, so you’re able to store away leftovers in an airtight container in the freezer for up to three months.
When stored properly, leftovers of Korean Beef Bulgogi can be safely kept in the freezer for up to three months. Here’s how to ensure optimal safety and flavor:
Tips for Freezing Bulgogi Leftovers:
- Cool It Quickly: Allow the cooked bulgogi to cool to room temperature before freezing, but don’t leave it out for longer than 2 hours to prevent bacterial growth.
- Use Airtight Containers or Freezer Bags: Store the beef in airtight containers or heavy-duty freezer bags to minimize freezer burn. Remove as much air as possible if using freezer bags.
- Label and Date: Write the date on the container or bag so you know when it was frozen.
- Portion It Out: Freeze in individual portions for easier reheating and to avoid thawing more than you need.
Reheating Safely:
- Thaw frozen bulgogi in the refrigerator overnight.
- Reheat thoroughly to an internal temperature of 165°F (74°C) before eating. This ensures any potential bacteria are killed during reheating.
Proper storage and reheating practices will help you enjoy this flavorful dish long after it’s been cooked!
Ready for More Diabetes-Friendly Recipes?
If you loved this diabetes-friendly take on bulgogi lettuce wraps, there’s so much more waiting for you! Join Glucose Guide, my free diabetes app, where you’ll find delicious recipes, helpful tips, and a supportive community to make managing diabetes a breeze.
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Diabetes-Friendly Korean Bulgogi Beef Recipe
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Diabetes-Friendly Korean Bulgogi Beef
- Total Time: 27 minutes
- Yield: 8 servings 1x
- Diet: Diabetic
Description
Beef Bulgogi Lettuce Wraps—a perfect fusion of savory, sweet, and spicy. Tender marinated beef is cooked to perfection and paired with fluffy rice, crisp matchstick veggies, and fresh lettuce leaves for a handheld delight. Topped with thinly sliced red onions, sesame seeds, and a drizzle of gochujang chili sauce, these wraps are a flavorful, customizable, and diabetes-friendly option that’s as healthy as it is satisfying. Whether you’re serving them for dinner or meal-prepping for the week, these wraps bring a refreshing twist to your table!
Ingredients
- 2 lbs. (900g) flank steak
- 1/2 cup (120ml) tamari
- 5 tbsp. coconut sugar
- 6 green onions, sliced
- 4 tbsp. minced garlic
- 4 tbsp. sesame seeds
- 4 tbsp. toasted sesame oil
- 1 tsp. black pepper
- 1 head green leafy lettuce
- 2 cups (320g) cooked jasmine rice
- 1 cucumber, cut into matchsticks
- 1 carrot, cut into matchsticks
- 1 red onion, thinly sliced
- 4 tbsp. gochujang (Korean chili paste)
Instructions
- Slice the Steak: Slightly freeze the steak for 15–20 minutes to make slicing easier. Cut into thin strips and set aside.
- Prepare the Marinade: In a small bowl, mix tamari, coconut sugar, green onions, garlic, sesame seeds, sesame oil, and black pepper until well combined.
- Marinate the Beef: Place the sliced beef in a container or resealable bag. Pour the marinade over the beef, mix to coat evenly, and cover or seal. Refrigerate for at least 1 hour, or ideally overnight, to let the flavors intensify.
- Cook the Beef: Heat a large skillet over medium-high heat. Add the beef along with the marinade and cook for 6–7 minutes, stirring occasionally, until the beef is fully cooked.
- Assemble the Wraps: Lay out a lettuce leaf and add a small scoop of rice, a few slices of beef, cucumber, carrot, and onion. Drizzle with gochujang sauce, fold, and enjoy!
Notes
Here are some helpful notes to make this recipe even more diabetes-friendly:
1. Reduce Sugar Further
- Swap coconut sugar for a low-glycemic sweetener like monk fruit, erythritol, or stevia to lower the impact on blood sugar while maintaining the sweetness in the marinade.
2. Use Whole Grains or Skip Rice
- Replace jasmine rice with brown rice, quinoa, or cauliflower rice for a lower glycemic option. Or skip the rice altogether and load up on more veggies for a lower-carb meal.
3. Opt for Leaner Beef
- While flank steak is a good choice, you could also use a leaner cut like sirloin to further reduce saturated fat.
4. Boost the Veggies
- Add extra non-starchy veggies like shredded zucchini, bell peppers, or sprouts to increase fiber content, which helps slow carbohydrate absorption.
5. Control the Gochujang
- Gochujang is flavorful but can be high in sugar. Use it sparingly, or mix it with a little tamari and sesame oil to stretch the flavor while keeping sugar intake low.
6. Mind the Portion Sizes
- Use smaller lettuce leaves or assemble smaller wraps to help manage portion sizes and avoid overloading on carbs.
7. Make It Meal-Prep Friendly
- Prep the beef, veggies, and sauce separately and assemble the wraps fresh. This helps prevent the lettuce from wilting and keeps everything tasting fresh.
- Prep Time: 20 minutes (including slicing and marinating prep)
- Cook Time: 7 minutes
- Category: Main Course
- Method: Sautéing
- Cuisine: Korean
Nutrition
- Serving Size: About 3 oz. (85g) of cooked beef bulgogi)
- Calories: 381
- Sugar: 11.2 g
- Sodium: 1241 mg
- Fat: 15.1 g
- Saturated Fat: 3.7 g
- Carbohydrates: 31.3 g
- Fiber: 2.6 g
- Protein: 29.7 g
- Cholesterol: 68 mg
