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The Honolulu Advertiser
Posted on: Wednesday, March 1, 2006

Beef teriyaki makes simple stir-fry

By Linda Gassenheimer
Knight Ridder News Service

Juicy beef in a rich, red-brown glaze or teriyaki sauce is a traditional Japanese dish. This one can be made in minutes using a bought teriyaki sauce and vegetables cut for stir-fry.

Many supermarkets have the meat and vegetables cut and ready to use for stir-frying in one package. Or go to the salad bar section and buy the vegetables cut up there.

Toasted sesame oil lends a nutty flavor to wok-fried foods. It can be found in the oil section of most supermarkets. Steamed or fresh Chinese noodles can also be found in the market. They do not keep well. Use them within a day or use dried Chinese noodles.

This meal contains 523 calories per serving, with 28 percent of calories from fat.


  • 1/2 pound sirloin, cut for stir-fry

  • 1 teaspoon toasted sesame oil

  • 1/2 medium onion, sliced (1 cup)

  • 2 medium garlic cloves, crushed

  • 1/4 pound sliced button mushrooms (1 1/2 cups)

  • 1/4 cup low-salt teriyaki sauce

    Cut beef into strips, 3 inches long and 1/4 inch wide, if not already cut. Heat sesame oil in a nonstick skillet or wok on high heat. Add onion, garlic and mushrooms. Stir-fry 2 minutes. Add beef and stir-fry 1 minute. Add teriyaki sauce and toss with meat and vegetables over heat for 1 minute. Makes 2 servings.

  • Per serving: 336 calories, 44.3 g protein, 14.2 g carbohydrate, 12.4 g fat, 5.2 g saturated fat, 33 percent of calories as fat, no fiber, 102 mg cholesterol, 718 mg sodium


  • 1 cup fresh or steamed Chinese noodles or dried noodles

  • 6 scallions, sliced

  • 1 teaspoon toasted sesame oil

  • Salt and freshly ground black pepper to taste.

    Add noodles to boiling water. Cook 1 minute or according to package instructions. Drain. Add sesame oil, scallions and salt and pepper to taste. Divide between two dinner plates and serve beef teriyaki on top. Makes 2 servings.

  • Per serving: 187 calories, 5.8 g protein, 31.2 g carbohydrate, 4.1 g fat, 0.7 g saturated fat, 20 percent of calories as fat, 1.3 g fiber, 40 mg cholesterol, 9 mg sodium