Korean-style Beef Pancakes with Spicy Dipping Sauce Recipe
Dean Edwards, ex Masterchef finalist and TV chef, combines food trends - cooking with whole grains and street food - to create a tempting recipe
Cost Per Serving
Nutrition Per Serving
Calories are a measure of the amount of energy in food and drink. Your weight depends on the balance between how much energy you consume and how much energy you use up. If you eat or drink more than you use you can gain weight. If you don’t eat enough you can lose it.
Your body wouldn’t function without fat. Fat is an essential part of a healthy balanced diet. It provides fat soluble vitamins and essential fatty acids. But as fat is a rich source of energy (calories), it can easily contribute to weight gain.
On average as a nation it seems we’re consuming too much saturated fat. Eating too much can increase your cholesterol, which is a risk factor for heart disease. Replacing saturated fats with unsaturated fats can help maintain healthy cholesterol levels, and reduce the risk of heart disease.
Starchy foods like bread, breakfast cereals or potatoes are a good source of carbohydrate and should make up just over a third of the food you eat. When eaten, carbohydrates are broken down into glucose, which is used to fuel cells in your body like brain and muscle cells. Some people think starchy carbohydrates are fattening, but gram for gram it contains less than half the calories of fat. Choose whole grain or high fibre varieties where you can as they often contain more nutrients.
On average in the UK we eat too much sugar. Foods and drinks high in sugars are not needed in the diet. So if you have them, make sure they're infrequent and in small amounts, or you risk tooth decay or obesity.
Fibre is classed as a carbohydrate and you should aim to eat 30g fibre each day. Eating plenty of fibre is good for your digestive health and is associated with a lower risk of heart disease, stroke, type 2 diabetes and some cancers.
All cells and tissues contain protein, so it’s essential for growth, repair and good health. Protein from animal sources such as meat, fish, eggs and dairy products contain all the essential amino acids (the building blocks of protein) needed by the body. If you're vegetarian or vegan, you can get the protein you need through eating a variety of different plant sources such as pulses, nuts and cereals.
A small amount of salt is needed in your diet but too much can raise your blood pressure, which increases risk of health problems such as heart disease and stroke. Adults shouldn’t eat more than about 1 teaspoon (6g) per day – and that includes salt already in the foods you eat, not just the salt you add, so check nutrition labels on food packs.
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- Cook the rice in boiling water for 20-30 minutes until tender, drain well and mix in the 4 finely sliced spring onions.
- Meanwhile, place the beef slices 2 or 3 at a time between 2 sheets of clingfilm on a chopping board and beat them with a rolling pin to flatten them until they are about 0.5cm thick. Put the slices in a shallow dish, sprinkle with 1⁄2 tbsp soy sauce coating the meat. Set aside.
- Put the flour in a large bowl, whisk in the eggs, 1 tbsp soy sauce, about 2-3 tbsp water and the chopped chilli to make a batter.
- Heat the rapeseed oil in a wok or frying pan. Dip the marinated beef strips into the batter to coat them evenly, shaking off any excess batter. Fry them in batches for 1-2 minutes each side. Take out and drain them on kitchen paper on a plate. Put in an oven on low to keep them warm.
- Fry the pepper strips in the same pan for 1-2 minutes and add to the beef.
- To make the dipping sauce, place the 4 roughly chopped spring onions and whole garlic clove in a small food processor with 2 tbsp soy sauce, the white wine vinegar, sweet chilli sauce and sesame oil. Blitz until combined but not smooth. Pour into a bowl and sprinkle the sesame seeds on top.
- Cut the cooked beef rounds into finger width pieces and serve on top of the pepper strips.
- Garnish with lime wedges, sliced red chilli and chopped coriander.
- Serve with the rice and dipping sauce.
- To reduce the salt content, use reduced salt soy sauce and in smaller quantities.