Winter Recipe – Teriyaki Beef Stir-Fry

As Winter arrives, the days get shorter and the weather gets colder. This means your body uses more energy to stay warm, while you’re likely spending more time indoors, being less active and having easier access to food. These changes often lead to stronger cravings for comfort foods, which tend to be energy dense and nutrient poor.

These cravings and feelings of increased hunger are completely normal. The key is finding a healthy balance. Is is okay to enjoy treats occasionally but aim to choose nourishing options most of the time. Adding protein like meat, legumes or beans to meals can help you full full, and including plenty of roasted veggies and stewed fruits adds warmth and valuable nutrients. However, if a craving really hits, you should honour it as it will mindfully help prevent overindulging later.

Additionally, no one wants to spend hours in the kitchen after a long, cold day — and that’s where this quick and healthy stir-fry comes in. Ready in just 30 minutes, it’s the perfect way to enjoy a warm, hearty meal without the fuss. Packed with lean beef, vibrant veggies, and a flavourful homemade teriyaki sauce, it’s comfort food that’s still light, nourishing, and ideal for busy winter weeknights.

Teriyaki Beef Stir-Fry

Serves 4

Ingredients:

• 600g lean beef, pre-cut stir fry pieces
• 2 cups broccoli florets
• 2 red capsicums
• 2 carrots
• 3 garlic gloves, minced
• 1.5 tbsp fresh ginger, grated
• 2 tbsp olive oil
• 2 tbsp soy sauce
• 1.5 tbsp honey
• 1 tbsp white wine vinegar
• 1 tbsp mirin
• 1 tsp sesame oil
• 2 tsp corn flour
• 2 cups of brown rice
• Spring onions to garnish

Method:

1. Prepare the vegetables. Slice the carrots and capsicums, and cut off the broccoli florets
2. Heat 1 tbsp olive oil in a large wok over high heat. Sear the beef strips for 2-3 minutes then set aside
3. Add the remaining olive oil to the wok then add the garlic, ginger, broccoli, capsicum and carrot. Cook for 5 – 6 minutes until the veggies are tender
4. While the veggies are cooking make the teriyaki sauce. Whisk together the soy sauce, honey, vinegar, mirin and sesame oil
5. Return beef to the pan, pour over the sauce and combine
6. Add the cornflour with 3 tbsp water in order to thicken the sauce. Cook for a further 2 – 3 minutes until the sauce has thickened and the beef and veggies are covered in it
7. Serve on a bed of brown rice and sprinkle with spring onions
8. Enjoy

Issy White

Nutritionist

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References:

https://www.wellplated.com/teriyaki-beef-stir-fry/

http://seasonalfoodguide.com/australia-general-seasonal-fresh-produce-guide-fruits-vegetables-in-season-availability.html