Have you ever wondered what it takes to be one of the greatest gold-medal-winning athletes? From tough training, to eating right, there’s more to it than just what happens on the field. Dietitian to the Australian Women’s Rugby 7s team, Peta Carige, has shared one of the ultimate beef recipes that she recommends and prepares for the players as part of their nutritious weekly meal plans.

Australian Beef is an excellent protein source of iron, with dietitians recommending 130g of cooked lean red meat to be enjoyed every other day as a practical way for busy athletes and any busy woman to get the nutrients they need to perform at their best.

This fusion of two Vietnamese classics is a fresh, tasty and nutritious meal to impress your guests.


  • 4 minute steaks (flank steak tenderised and flattened by pounding with meat tenderiser until thin)
  • 1⁄4 cup tamari
  • 2 tbsp Chinese rice wine (shaoxing)
  • 1 tsp brown sugar
  • 1 tsp garam masala
  • 1 star anise
  • 1⁄4 tsp chilli flakes
  • 1 baby cos lettuce, chopped
  • 1 avocado, sliced
  • 1 punnet grape tomatoes, halved
  • 1 bunch coriander, washed and chopped
  • 1⁄2 bunch mint, washed and sliced
  • 12 large rice paper rounds
  • 1⁄3 cup hoisin sauce
  • 1 tbsp lemon juice
  • Lemon wedges, and sriracha (hot chilli) sauce, to serve, if desired


  1. Place minute steaks in a glass container or large bowl. Add tamari, Chinese rice wine, sugar, garam masala, star anise and chilli and allow marinating while you prepare the salad.
  2. Prepare salad ingredients and a large bowl of water for the rice paper rounds.
  3. Remove minute steaks from marinade and place onto a plate. Preheat a chargrill pan or BBQ to very hot. Grill for 1 minute each side until just cooked. Rest, slice across the grain. Mix hoisin and lemon juice in a small bowl.
  4. Lay a clean tea towel on a bench or chopping board and dip one round in the water for 10-20 seconds until just pliable, not soft. Place on a towel and place salad, sliced beef and a little hoisin dressing in the centre, fold in the sides, wrap firmly to enclose and stack on a platter.
  5. Serve with remaining dressing, lemon wedges, and sriracha, if desired.


There are plenty of cut options that are quick and easy to grill on the barbecue or pan for this recipe. Try using rump, flat iron, skirt or sirloin as alternatives. Don’t try and stack your rice paper roll with too many ingredients as it will break when you try to roll it.