David Shim, executive chef and owner of Cote restaurants, shares his healthy, high-protein meal of galbi, rice, and pickles that's great for post-workout recovery. Watch how to make it and get the recipe in this episode of #WeightsandPlates.
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00:00 We're at my restaurant, Coke Korean Steakhouse.
00:02 We're going to be making galbi.
00:03 It is super special to me.
00:04 I grew up eating it.
00:06 The smell of it on the grill brings back a lot of my memories
00:08 from my childhood.
00:10 I love eating galbi after my workout.
00:11 It's super clean, super delicious, flavor bomb,
00:14 and everybody's going to love this.
00:16 My name is David Shim,
00:17 executive chef at Coke Korean Steakhouse.
00:19 I love to cook and work out.
00:21 I think healthy food should be delicious and exciting.
00:24 Here is one of my favorite post-workout meals,
00:26 marinated short ribs with seasonal banchan.
00:28 (upbeat music)
00:31 Nutritious food, for me, it's fuel to the body.
00:45 You know, restaurant business is such a hard business,
00:47 long hours, that if you don't fuel yourself correctly,
00:50 you will eventually burn out
00:51 and you won't be able to have the energy to continue.
00:54 And I think, you know, especially working at a restaurant,
00:56 there's so much opportunity and there's so much access
01:00 to great food that, you know,
01:01 I think only way for me to continue to do this
01:03 is to fuel myself with great nutritionist food.
01:06 All right, let's start going.
01:08 So we're going to be making galbi.
01:09 It is super special to me.
01:11 You can probably purchase this at your local butcher shop
01:13 if there is one as a bonus short rib.
01:16 It usually comes with two sides that needs to be cleaned.
01:18 And what we're going to do is take off the first layer
01:21 of fat and silver skin,
01:23 and then we're going to flip it over, do the same.
01:26 My first job was at Gramercy Tavern,
01:28 which was a very hard job, but I learned so much from it.
01:31 After that, I worked at a place called Veritas,
01:34 which was across the street.
01:35 After Veritas, I was fortunate enough
01:37 to work at Mr. Robuchon's restaurant, Four Seasons,
01:40 which I learned so much from.
01:42 After the Four Seasons, I was lucky enough
01:44 to open up a Korean barbecue restaurant
01:46 called Crystal Belly.
01:47 I learned what I needed to become successful today
01:50 from there, and then, coat, and here I am.
01:53 And once the meat is cleaned,
01:55 we're going to cut it into three.
01:57 And then from here, we're going to butterfly.
01:59 This is where you want to be a little bit careful.
02:01 Keep it on the edge of your cutting board,
02:03 and you're just going to try to make one clean cut.
02:05 We'll do the same thing here.
02:09 Press down.
02:12 And one more time.
02:17 Once the meat is cut, butterflied,
02:24 I think this is the most technical part of the knife cut,
02:28 but it's very simple.
02:29 I can give you some tricks.
02:30 Make sure you hold your knife by the bolster,
02:33 and what you're going to do is, on a diagonal,
02:36 cut without cutting all the way through, right?
02:39 So.
02:40 Then you're going to flip it around.
02:49 Do the same, but do it straight.
02:54 Make sure you don't cut all the way through.
02:56 And if you do it the right way,
02:59 you should have a little accordion-like short rib
03:03 for you to marinate.
03:05 All right, so since the meat is done,
03:06 we're going to be making the marinade.
03:07 The key ingredient to our marinade
03:09 is, of course, the Asian pear.
03:11 It breaks down the protein,
03:12 and it also adds a sweetness to the marinade.
03:15 And I also have orange,
03:17 garlic,
03:19 onion,
03:22 and ginger.
03:25 And we're going to use some soy sauce
03:29 and water to blend this.
03:31 And you just want to make sure
03:35 that you blend this as fine as possible
03:37 so that there's no big chunks in your marinade.
03:41 I haven't always been a healthy eater,
03:48 but as a kid, you know,
03:50 your diet is heavily based upon what you're being fed.
03:53 And I think playing soccer,
03:54 I think there was one point in my life in Brazil
03:56 where every meal was very strict in following their diet,
04:01 which consists of rice and beans,
04:02 protein, some sort of greens and salad.
04:05 And I was eating healthy,
04:06 building muscles so I can continue to play soccer.
04:09 And I feel like right now,
04:10 we have so much access to food
04:12 that eating healthy is like,
04:14 I don't even think about it.
04:15 You just put together things,
04:16 not because you think it's right.
04:17 I think it's also because we're supplying the customers
04:20 that are coming to the restaurant
04:21 with the most nutritious food
04:23 that tastes the best.
04:24 And with all that said, I think, you know,
04:26 on the weekends, I still have a very guilty pleasure,
04:29 which is eating the biggest bowl of instant ramen
04:31 that I can find.
04:33 So after mixing all your ingredients in,
04:36 and you let it sit for a little bit
04:38 so that the bubbles kind of die down,
04:40 if you strain it,
04:41 it'll become a clear marinade as so,
04:45 which you can use to marinate your beef.
04:47 Fitness to me is more of a lifestyle.
04:50 You kind of have to live it.
04:51 And I think for me working in the restaurant business,
04:54 it's very physically demanding,
04:55 mentally demanding as well.
04:57 And I think having the right lifestyle
04:59 really helps you get through your day-to-day business.
05:02 I push myself to the limits at work.
05:04 I try to push myself to the limits
05:05 when I'm playing soccer, tennis, or running.
05:08 And it really helped me to get to where I am.
05:11 All right, so we're gonna let this sit,
05:12 let it marinate.
05:13 I'm gonna try to sneak in a run at the park
05:15 and we'll be back.
05:16 Let's go.
05:19 We're at Central Park,
05:20 we're about to go running.
05:21 I'm training for the marathon,
05:23 co-captaining the City Harvest team
05:25 with some of our people from COAT.
05:27 And that's about it, let's get going.
05:29 My current running training looks like
05:31 at least two to three good runs every week.
05:33 Then you work from four to six miles,
05:35 going into eight to 12.
05:36 And if I can, I try to sneak away from the restaurant,
05:39 maybe an hour, calling it my lunch break,
05:41 trying to get my core workouts done
05:42 at the local gyms that surround the restaurant.
05:44 Fitness has always been a big part of my life
05:46 as I was growing up.
05:47 Originally wanted to become a professional soccer player.
05:50 I was fortunate enough to have an opportunity
05:51 to go to tryout in Brazil.
05:53 I spent about five, five and a half month in Brazil,
05:56 didn't make it and that's come back.
05:58 I was looking to go back to school.
06:00 I wasn't sure what and where I wanted to go.
06:02 Took a tour at the CIA,
06:04 which is a Colonial Institute of America.
06:06 The first class that I took was skills one
06:08 and the chef had a clock and he clicked on it
06:10 and everybody started chopping away.
06:11 And I was like, dude, this feels like sports.
06:14 I think I can really get into this field.
06:16 It's such a fast paced environment
06:17 and with a lot of competitiveness,
06:19 you can't do it yourself and it's a team sport.
06:21 And that's why I love cooking.
06:23 (upbeat music)
06:24 All right, just finished my run at the Central Park.
06:26 We're here at Union Square Market.
06:28 I love coming here, super close to Cochrane Steakhouse.
06:31 Gives me a lot of inspiration.
06:33 I saw cauliflower, Romanesco.
06:35 I think they're gonna go great for our pickle recipe.
06:37 Let's go check it out.
06:38 When I was a kid, going out to eat galbi
06:41 was not a easy thing to do.
06:42 It was a very expensive meal and it was a perk.
06:45 There was a joke, running joke amongst my friends as a kid.
06:47 It's like, you walk out of the restaurant eating galbi,
06:49 you have a send them galbi with you
06:51 and you go around saying that,
06:52 hey, I was eating galbi and it was a bragging right.
06:55 And I still love it.
06:56 I still love the smell of it
06:57 and it just brings back so much memories.
06:59 (upbeat music)
07:01 I'm back at Cochrane Steakhouse,
07:03 ready to have my post-workout meal.
07:05 Let's do it.
07:06 Korean barbecue, some of you might be familiar.
07:09 We do have a grill on every table
07:11 and it is meant to be grilled at the table,
07:14 served hot every piece instead of, you know,
07:16 having a large steak that might get cold as it sits.
07:20 And it's a very fun and exciting environment to eat.
07:23 As you guys will see in a little bit, you know,
07:25 there's gonna be fire, flame, meat grilling.
07:27 I hope that you guys can smell some of this
07:29 that's happening over here,
07:30 but you know, I'm gonna enjoy it all by myself.
07:33 Short rib down.
07:35 Oh yeah.
07:35 Cook this on a high heat,
07:41 but do be careful that the marinade will burn before
07:44 the meat is fully cooked.
07:45 So you just kind of want to move it around.
07:48 And if you're cooking at home
07:49 and if you have an access to a grill outside,
07:52 you can cook it as I am here,
07:54 making sure that you're using your hot spots.
07:56 If not, you can use your saute pan at home,
08:00 but for the saute pan,
08:01 you'd have to move it around a little bit more
08:03 because the marinade will reduce and it will start to burn.
08:06 Just got to move it to the places
08:07 where it's burning slightly
08:09 so that you get to deglaze this.
08:11 And a real cool tip,
08:13 you can actually cook this on your air fryer,
08:15 but I suggest you start slowly
08:18 so that you're kind of cooking the meat through.
08:21 And as the meat is almost done,
08:22 crank it up so that you get the caramelization of the sauce
08:25 and the marinade.
08:26 To make healthy food taste good,
08:27 I think you really have to understand the ingredients.
08:29 Every ingredient, whether it be cucumber, cauliflower,
08:32 cabbage, or beef have all different characteristics.
08:35 Being able to really speak to it,
08:38 making sure that you're getting the flavor out of it
08:40 is key.
08:41 And I think that's why some of our items here are pickled
08:44 instead of cooked,
08:45 because I think by pickling,
08:46 it really introduces a new texture and new flavor.
08:49 We have great quality piece of meat
08:51 and short rib usually cannot be cooked this quick.
08:54 Many cultures and many restaurants cook short rib
08:56 as a braise or a long cooking temp item,
08:58 whereas we can probably finish cooking our short ribs
09:01 in five minutes.
09:02 And I think being able to understand
09:04 and sourcing your right ingredients
09:05 to quality ingredients really make sure
09:07 that you get a good nutrition, great taste,
09:10 that everybody loves.
09:12 So our marinated short rib is done.
09:14 It's got a nice caramelization, burnt ends, which I love.
09:17 I'm in the mood for a lettuce wrap,
09:19 so I'm gonna grab a piece of lettuce,
09:22 maybe two pieces of steaks,
09:25 our steak sauce, which is called ssamjang,
09:28 which is on fire.
09:30 Then I'm gonna pick a cucumber.
09:32 And you can eat this with rice,
09:35 you can eat this with kimchi and different pickles,
09:37 but this is my combination for now.
09:39 (upbeat music)
09:42 The short rib is super rich, it's got great flavor.
09:49 The lettuce gives a nice texture.
09:51 What really comes through is the pickles.
09:53 It's acidic, it's sweet, it's got a great texture to it.
09:57 Makes me wanna have another bite.
09:58 Nothing's rich, it cuts through
10:00 and it just, everything works so well.
10:02 So we ran, we played soccer,
10:05 I showed you how to cook my favorite post-workout meal.
10:08 I'm gonna enjoy this plate,
10:09 I'm gonna head home to my wife and three dogs.
10:11 See you later.
10:12 (bells chime)