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RECIPE

Korean BBQ Beef Stroller



Every culture has its own barbecued specialties. This tangy recipe is a lean (and easy) version of a popular Asian barbecue. Rolling it up in a tortilla or flat bread makes it portable!

Servings: 1

Equipment: none

How long does it take?

10 minutes

What's in it?

1 whole-wheat tortilla or flat bread (7 inches in diameter)
2 thin slices of deli-style roast beef
4 slices cucumber
1 tablespoon bottled barbecue sauce
1 thin slice of fresh ginger
Pinch garlic salt
2 drops of tamari or low-sodium soy sauce
salt and pepper to taste

How to make it:

Step 1: A little prep work.
Dice the slice of ginger. Measure out all of the other ingredients and have them handy.

Step 2: Start the assembly line.
Lay the tortilla flat on a countertop and place beef slices on top. Place cucumber slices in a line down the center of the tortilla, on top of the beef. Spread barbecue sauce over cucumber, and sprinkle diced ginger, garlic salt, and soy sauce over the top.

Step 3: Roll it up.
Roll the tortilla. Wrap one end in a napkin, and eat from the top.

Nutrition breakdown:

Calories: 268, Protein 17 Gm, Carbohydrate 29 Gm, Fat 9 Gm (2 Gm Saturated Fat) , Cholesterol 38 Gm, Vitamin B12 1 mg (57% of the RDA), Niacin 4 mg (24% of the RDA), Riboflavin 22 of the RDA, Iron 3 mg (22% of the RDA), Zinc 3 mg (24% of the RDA)

What's in it for you?

So, what's the beef with red meat? It can be a big source of saturated fat—the worst choice for a healthy heart. So, if you like red meat, stick with lean cuts such as London broil, top and bottom round, and filet mignon. Trim any visible fat before cooking red meat. And remember a little meat goes a long way.

Meat has gotten a bad rap but it is a great source of protein, and provides the key nutrients (iron, vitamin B12, and zinc), which are often in short supply in a vegetarian diet. And zinc, found in meats like roast beef, is essential for growth.

Chef's tip:

Ginger has a powerfully unique spicy flavor. Look for it in the produce section of the grocery store. It is sandy colored, and looks like a short, fat, globby root.

Bottled barbecue sauces and low fat dressings can be the base for an endless variety of sandwich toppers, pasta marinades, and vegetable dippers. Check the label for low-fat versions that do not contain hydrogenated fats. Try adding a touch of mustard to your favorite dressing, or add some garlic or a little hot sauce to your barbecue sauce for some spicy zip! Or click here for more ways to add flavor to your food.

 
 
 
Last Modified Date: 10/30/2000