Recipe: Teriyaki Beef



  • 4 sirloin steaks (180g each)
  • 400g green beans
  • 1 onion (sliced)
  • 1 deseeded red chilli (thinly sliced)
  • 3 cups cooked jasmine rice
  • coriander leaves to garnish


  • 125ml soy sauce
  • 2tsp caster sugar
  • 80ml sake or dry sherry
  • 2 garlic cloves
  • 2tsp grated ginger


Did you know Teriyaki refers to the cooking method rather than the sauce? In the word 'Teriyaki,' “Teri” means lustre or glossy and “yaki” means to grill or broil. This dates way back to the 17th century.

To make a teriyaki dish, ingredients are marinated or blasted by teriyaki sauce (a mix of soy sauce, sake, sugar & ginger), which brings the shiny look to the ingredients. 

The teriyaki beef is a good source of protein that will assist in rebuilding muscle cells after training sessions. 

Remember to pack the leftovers for tomorrow's lunch!

Serves: 4 | Prep time: 15 minutes | Cook time: 15 minutes


  1. Mix marinade ingredients together in a dish, then add steaks. Turn to coat and set aside for 10 minutes. 
  2. Blanch the beans in boiling, salted water for 1-2 minutes. Rinse in cold water, then drain.
  3. Toss onion in half of the oil in a bowl. Heat a chargrill pan or barbecue on medium heat. Cook onion, turning, for 3-4 minutes until charred and golden, then set aside. 
  4. Shake excess marinade from steaks (reserving marinade) then cook for 2 minutes each side or until charred but medium-rare in the centre. Set aside to rest while you warm through beans and onion on the grill. Bring marinade to the boil in a small saucepan. 
  5. Arrange the beans and onion on plates and top with thickly sliced steak. Spoon over the marinade and garnish with sliced chilli and coriander. Serve with steamed rice.

Nutrition Information (per serving)

Energy 2078 kJ, calories 497, protein 46g, fat total 6.8g, saturated fat 2.5g, carbohydrates 54.8g, sugars 8.2g, sodium 2335 mg, fibre 5.5g. 

This recipe was part of our 2020 #TastesforTokyo recipe series. Watch long jumper Brooke Buschkuehl cook this meal with VIS nutritionist, Kylie Andrew, ahead of the 2020 Tokyo Olympic and Paralympic Games.

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