Beef Rump Steak

Beef Rump Steak

Ready in 25 minutes Serves 1
This dish most recently appeared in Fresh Start (5 Meals For 1) on Sunday, October 15, 2017.

with roasted tomatoes, courgette and salsa verde


Ingredients

ROASTED BROCCOLI

  • ¼ head broccoli, florets and stalk diced 1cm
  • Spray oil

CANNELLINI BEAN SALAD

  • ¼ punnet cherry tomatoes
  • ½ courgette
  • ¼ cup cannellini beans
  • 1 handful baby spinach leaves *
  • 1 tablespoon salsa verde vinaigrette

BEEF RUMP STEAK

  • 140g lean beef rump steak (at room temperature)
  • Spray oil

TO SERVE

  • Remaining salsa verde vinaigrette (optional)

Steps

  1. Preheat oven to 220°C. Line an oven tray with baking paper. Preheat BBQ grill to high (if using). Spread broccoli in a single layer on prepared tray, spray with oil and season with salt and pepper. Roast for 5-6 minutes to start with. After 5-6 minutes, remove tray from oven and push broccoli to one side. Add cherry tomatoes to other side of tray and season. Return to oven to roast for a further 5 minutes, until broccoli is tender and tomatoes begin to soften.
  2. While vegetables roast, use a vegetable peeler to peel courgette into long, thin ribbons. Set aside. Drain and rinse cannellini beans and leave to drain well.
  3. Heat a small, dry fry-pan on high heat. Pat beef dry with paper towels, spray with oil and season. Add beef to pan and cook for 2-3 minutes each side for medium (depending on thickness), or until cooked to your liking. Remove from pan, cover with foil and rest for 3-5 minutes, before slicing very thinly against the grain. Reserve any resting juices. Alternatively, cook on BBQ.
  4. Add courgette, cooked tomatoes, cannellini beans, spinach and salsa verde vinaigrette to a small bowl. Mix well to combine and season taste.
  5. To serve, spoon cannellini bean salad onto a plate and arrange sliced beef rump steak on top. Drizzle remaining vinaigrette over beef (if using). Serve roasted broccoli on the side and drizzle over remaining beef resting juices, if desired.

Nutritional Information

Energy 1726 kj
413 kcal
Protein 41.7g
Carbohydrate 15.3g
Fat 19.0g