Samgyeopsal (Grilled Pork Belly), a super tasty Korean food for a keto diet!

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to document 365 Korean foods.

 

Today's food is called

"Samgyeopsal" 

삼겹살

or Grilled Pork Belly in English.

 

Grilled Samgyeopsal (or Samgyeopsal

for short) is a regular menu of choice

for after-hour company meetings

(Hwoesik) or get-togethers for

close friends and families that

usually accompany drinking of Soju.

It's likely you've seen it if you

watch a K-drama or K-movie.

 

Sliced pork belly cuts are grilled

at the center of the table,

on a Korean BBQ grill plate,

until both sides are well cooked. 

It should be crispy outside but

juicy inside (possible because

of fats!

 

 According to Gallup Korea,

one of the largest and best-known

research companies in Korea,

Samgyeopsal was ranked as

7th most favorite Korean cuisine

by the Koreans in 2019.

 

As seen above, DoenjangGuk (a soup

made from Doenjang, a Korean

fermented soy bean paste),

GyeranJjim(steamed eggs) and

other Banchans (side dishes)

are served together.

Usually other vegetables like

enoki mushrooms, Kimchi, sliced

garlic etc. are also grilled together.

 

Image of Ssam

A special sauce called Ssamjang

(a traditional sauce made by mixing

Deonjang and Gochujang as well as

some sesame oil and seeds)

is used to make Ssam.

 

To make a Ssam to eat, first place

a piece of lettuce on your palm,

layer it with a piece of Gaennip

(Perilla leaves), then put a piece of

Samgyeopsal, a sliced garlic,

a sliced green or red chilli pepper,

and a bit of Ssamjang on top of them.

Finally, wrap everything all together

and enjoy!

 

Ssam is a great way to eat leafy

greens as it not only complements

the taste of Samgyeopsal but also

for its nutrition. For example,

Vitamin C in leafy greens helps to

better absorb heme-irons from pork

(and other meats) as well as

providing fiber, which is often

inadequate in our diet.

 

MAIN INGREDIENTS

As the name of dish indicates,

Samgyeopsal or pork belly itself

is the main ingredient. The name

comes from how fat layers of this cut

appears to our eyes. If you look

at the raw meat, it seems like there

are three layers of fat hence the name. 

In the Korean language,

"Sam" is number three, "Gyeop"

means layers, and "Sal" means flesh.

 

Image of raw pork belly cuts and a dipping sauce made of fish sauce and green chilli

A QUICK KOREAN LESSON

Sam = Three

Gyeop = Layers

Sal = Flesh

Gochujang = Korean red chili

pepper paste

Deonjang = Korean fermented

soybean paste

Ssamjang = a special paste eaten

together with Ssam

Ssam = a wrap of meat or bap

in leafy green vegetables

Hwoesik = a get-together after work

(both staff and managers)

Soju = Korean alcoholic drink

originally made from rice

 

NUTRITION OVERVIEW AND DIET TIPS

Here is a quick overview of Calories

and the 3 major nutrients of

Samgyeopsal

per 100g portion.

 

A usual single serving is 150g

 

Nutrition Facts 영양성분표*

Total Calories 열량(kcal) 493

Total Carb 탄수화물(g) 3.3

Fiber 식이섬유(g) 0

Sugars 당류(g) 0

Protein 단백질(g) 21.9

Total Fat 지방(g) 41.1

---

Net Carb 순탄수화물(g) 3.3

(Net Carb = Total Carb - Fiber)

(순탄수화물 = 탄수화물 - 식이섬유)

 

As pork belly cuts are high in fats

and low in carbohydrates,

it would be a perfect food for

people on a keto-diet.

 

However, because most fats are

saturated fats, it would be best to

consume in a modest amount.

 

Also if you are on a caloric-restricted

diet,  you may want to remove

some visible fats or dab some of oil

before eating to reduce total fat

(and Calories) intake.

 

Try to have a plenty of Ssam (can be

made with any leafy vegetables)

or grilled Kimchi to help you

reduce an overall intake while

balancing the nutrition!

 

Grilled pork belly slices and fermented kimchi

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*Source:  돼지고기, 삼겹살, 구운것 식품영양성분표 from lampcook.com,

calculated per 100g of weight.