Chicken Bulgogi Lettuce Wrap – Veg of the Week

Tasty and tender Dak (chicken) Bulgogi

Tasty and tender Dak (chicken) Bulgogi


Finger-licking good. What a fabulous discovery this dish has been. Each bite is like a little trip to some exotic and far-away land.

Bulgogi (불고기) is Korean and literally means “fire meat”. It usually consists of  marinated beef that is grilled, sometimes with the addition of green peppers or mushrooms.

The first time I made this recipe, I enjoyed it so much I had to indulge myself and prepare it again the next day. The list of ingredients might seem a bit daunting at first, but the preparation takes no time at all. You just mix a few spoon full of this, a dash of that and then you allow the chicken meat marinade for a while. When you are ready to eat, just cook some rice or make a little noodle salad. Then just toss the meat under the grill for a few quick minutes. Within no time you are wrapping delicate lettuce leaves around juicy pieces of meat. A fabulously exotic and light meal. Added bonus: you get to eat with your fingers.

And for those of you that own a table grill or raclette set: this is a great little dish to spice things up for your next evening of table top cooking.

Ingredients
(hardly apated from the blog ‘Spontaneous Tomato‘)
Serves 3-4

500-700g chicken fillet or thighs (or beef or pork)
3tbsp light or kikkoman soy sauce
1 tbsp sesame oil
1 tbsp rice vinegar (at a pinch you could use apple cider vinegar)
1/2 tbsp cooking sake (or if you do not have any you could use mirin, Chinese rice wine or sherry)
optional: a few pinches of chili flakes
optional: pinch of sugar
2-3 cloves garlic
2 tsp fresh ginger
3-5 spring onions
1 tsp ground black pepper
1 head of butter lettuce leaves (this is the soft lettuce not the ice berg)
2 tsp roasted sesame seeds

Recipe

  1. Cut the chicken into wide, flat slices. Place in a zip-lock bag or wide bowl.
  2. Add soy sauce, sesame oil, vinegar and sake to the meat.
  3. If using add chili flakes and sugar.
  4. Mince the garlic, grate the ginger and add.
  5. Reserve one of the spring onions for decoration. Chop the rest and add to the meat.
  6. Combine all the ingredients, cover and refrigerate 30 min (or up to 3 hours).
  7. (Prepare your side dish – some steamed rice, cooked noodles or noodle salad)
  8. Allow the grill in your oven to heat up.
  9. Line a wide baking dish or tray with aluminium foil. Spread out the chicken and pour over the remaining marinade.
  10. Place the chicken under the grill. Stir after about 4 minutes. Usually it takes around 8 min for the chicken to cook. Cooking time can vary a lot and depends on the amount of chicken and type of dish. Note: do not overcook the chicken, it will not brown but stay quite pale.
  11. (Alternatively you can cook the chicken on a non-stick skillet.)
  12. Cut the remaining spring onion into thin rings.
  13. Sprinkle the chicken with the spring onion and sesame seeds. Serve with lettuce leaves and rice or noodles.

Serve with

  • steamed rice or
  • soba noodles or
  • vermicelli noodles mixed with fresh chopped mint and coriander with a splash of sesame oil, lime juice and fish sauce

This post was added to Easy to Cook Meals blog. Please join us in Cunning Ladies’ Friday Party.

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Some of the health benefits of butter lettuce

  • Vitamin A and beta carotenes. Just 100 g of fresh, raw-lettuce provides 247% of daily vitamin A, and 4443 µg of beta-carotene (Carotenes convert to vitamin A in the body; 2 µg of carotene is considered equivalent to 1 IU of vitamin A). These compounds have antioxidant properties. Vitamin A is required for maintaining healthy mucus membranes and skin, and is also essential for vision. Consumption of natural fruits and vegetables rich in flavonoids helps to protect the body from lung and oral cavity cancers.
  • Vitamin K. Which has a potential role in the bone metabolism where it thought to increase bone mass by promoting osteotrophic activity in the bone cells. It also has established role in Alzheimer’s disease patients by limiting neuronal damage in the brain.
  • Folates and vitamin C. Folates require for DNA synthesis and therefore, vital in prevention of the neural tube defects in-utero fetus during pregnancy. Vitamin C is a powerful natural antioxidant; regular consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.
  • Zea-xanthin (1730 µg per 100 g), an important dietary carotenoid in lettuce, is selectively absorbed into the retinal macula lutea, where it thought to provide antioxidant and filter UV rays falling on the retina. Diet rich in xanthin and carotenes is thought to offer some protection against age-related macular disease (ARMD) in the elderly.
  • It also contains good amounts of minerals like iron, calcium, magnesium, and potassium, which are very essential for body metabolism. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells. Iron is essential for red blood cell formation.
  • It is rich in B-complex group of vitamins like thiamin, vitamin B-6 (pyridoxine), riboflavins.
  • Regular inclusion of lettuce in salads is known to prevent osteoporosis, iron-deficiency anemia and believed to protect from cardiovascular diseases, ARMD, Alzheimer’s disease and cancers.
    (Source: Nutrition and You)
20 comments
    • afracooking said:

      Best word to describe it😉

  1. ciao! you make me want to eat this!! and i rarely eat chicken. yum🙂
    thebestdressup

    • afracooking said:

      Now then that really is a compliment😉

  2. Aw, thanks so much for trying out my recipe and letting it become one of your regulars! I rarely serve mine in lettuce wraps, but it’s definitely better that way! Yours looks great.🙂

    • afracooking said:

      The thanks is all mine! This recipe was such a fabulous discovery!🙂

  3. Liz said:

    Thanks for sharing Chicken bulgogi recipe (I was wondering what it means), including information on butter lettuce. Maybe I’ll try cooking mine in a skillet. Have a lovely weekend!

    • afracooking said:

      If you do get a chance to try it, let me know what you thought of it and how you served yours! Wishing you a great week!

    • afracooking said:

      Thank you Angie, yes it really is ever so quick to make and tastes lovely

    • afracooking said:

      Thank you so much for the party – I am always in for a pot luck dinner! So count me in🙂

    • afracooking said:

      So sweet of you!

    • afracooking said:

      Thank you for the fabulous compliment!

  4. Mariska said:

    This looks good! Have to try this, cause I love lettuce wraps🙂

    • afracooking said:

      The tender chicken meat and all those exotic flavours go wonderfully with the soft gentle taste of the lettuce! If you get round to trying it let me know what you think of it!

    • afracooking said:

      Thank you Mary! Great to see you drop by again🙂

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