について Gyutan (Sendai Beef Tongue)
Charcoal-grilled beef tongue — Sendai's most famous dish
How to Make Gyutan (Sendai Beef Tongue) (Traditional & Healthy Version)
Gyutan, or Sendai beef tongue, is a specialty hailing from Sendai in the Tohoku region of Japan. Known for its unique texture and deep umami flavor, this dish is a beloved part of Japanese yakiniku (grilled meat) culture. Thinly sliced gyutan is marinated and then grilled over charcoal, resulting in a smoky aroma and savory taste that has captivated locals and visitors alike for decades. Traditionally served with barley rice (mugimeshi), oxtail soup, and pickles, gyutan offers a balanced meal rich in protein and essential minerals. Gyutan rose to prominence after World War II and has become a culinary icon in Sendai, symbolizing both resourcefulness and regional pride. Its slightly chewy texture and subtle beef flavor provide a delightful contrast to the crispiness achieved through grilling. This healthy, authentic recipe uses minimal oil, fresh seasonal accompaniments, and a short marination to preserve the natural taste of the beef tongue while enhancing its umami profile, making it perfect for a nourishing dinner or a special occasion meal.
材料(120g grilled gyutan per serving, with sides分)
- 250g Beef tongue (gyutan) (thinly sliced)
- 1 tbsp Sake (Japanese rice wine)
- 1 tbsp Shoyu (soy sauce) (low-sodium recommended)
- 1 tsp Mirin (Japanese sweet rice wine)
- 1/2 tsp Salt (sea salt preferred)
- 1/4 tsp Black pepper (freshly ground)
- 2 stalks Negi (Japanese green onion) (finely chopped)
- 1/2 Lemon (cut into wedges)
- 1 cup cooked Barley rice (mugimeshi) (blend of white rice and barley) - オプション
- to taste Shichimi togarashi (Japanese seven spice, optional for garnish) - オプション
作り方
- 1
Rinse the beef tongue under cold water and pat dry. Slice thinly (about 5mm thick) for even grilling.
5 minutes
Ask your butcher to slice the tongue if you prefer consistent thickness.
- 2
Prepare the marinade by mixing sake, shoyu, mirin, salt, and black pepper in a shallow bowl. Add sliced gyutan and coat well. Marinate for 10-15 minutes.
15 minutes
Do not over-marinate to preserve the tongue’s natural umami.
- 3
Preheat a grill pan or charcoal grill to high heat. Lightly oil the surface if needed.
2 minutes
Charcoal grilling adds authentic smokiness, but a grill pan works well too.
- 4
Grill the gyutan slices for 1-2 minutes per side, until lightly charred and just cooked through. Avoid overcooking.
5 minutes
Gyutan cooks quickly—watch closely to keep it tender.
この料理が健康的な理由
This healthy gyutan recipe uses minimal oil and incorporates nutrient-dense side dishes like barley rice and vegetables. Grilling reduces the need for added fats, and the portion control of tongue ensures moderate calorie intake. By using fresh, seasonal ingredients and simple seasonings, the recipe delivers maximum flavor without excess calories, making it ideal for those seeking nutritious, satisfying Japanese cuisine.
Gyutan is rich in high-quality protein and essential nutrients such as vitamin B12, zinc, and iron, which support muscle repair and immune function. Using thin slices and grilling minimizes added fat, making it a lean choice for dinner. Barley rice provides dietary fiber and complex carbohydrates for sustained energy. Negi adds vitamin K and antioxidants, while lemon increases vitamin C content. This dish is naturally low in sugar and can fit into many balanced diets.
プロのヒント
- 💡Tip 1: Use a very sharp knife to achieve even, thin gyutan slices.
- 💡Tip 2: Do not over-marinate; 10-15 minutes is ideal for flavor without overpowering the meat.
- 💡Tip 3: Serve immediately after grilling to maintain optimal tenderness and juiciness.
保存と提供
Store leftover cooked gyutan in an airtight container in the refrigerator for up to 2 days. Reheat gently to avoid drying out. Marinated but uncooked slices can be refrigerated for up to 8 hours.
最適な提供方法: Lunch or Dinner
栄養成分
| 栄養素 | 100gあたり |
|---|---|
| エネルギー | 250.0 kcal |
| タンパク質 | 20.0 g |
| 炭水化物 | 2.0 g |
| 総脂質 | 18.0 g |
| 食物繊維 | 0.0 g |
