Beef Rump Steak

Beef Rump Steak

Ready in 30 minutes Serves 2
This dish most recently appeared in Fresh Start (5 Nights For 2) on Sunday, October 15, 2017.

with roasted tomatoes, courgette and salsa verde


Ingredients

ROASTED BROCCOLINI

  • ½ packet broccolini, ends trimmed 1cm
  • ½ teaspoon oil, for roasting (or use spray oil)
  • ¼ lemon

CANNELLINI BEAN SALAD

  • ½ punnet cherry tomatoes
  • ½ teaspoon oil, for roasting (or use spray oil)
  • 1 courgette
  • ½ can cannellini beans
  • ½ bag baby spinach leaves

SALSA VERDE DRESSING

  • 2 tablespoons chopped parsley leaves and stalks
  • 2 tablespoons chopped mint leaves
  • 1 clove garlic, minced
  • Zest of 1 lemon
  • Juice of ¾ lemon
  • 1 tablespoon capers, roughly chopped
  • 1 teaspoon extra-virgin olive oil

BEEF RUMP STEAKS

  • 275g lean beef rump steaks (at room temperature)
  • ½ teaspoon oil, for cooking (or use spray oil)

Steps

  1. Preheat oven to 220°C. Line an oven tray with baking paper. Preheat BBQ grill to high (if using). Toss broccolini and oil on prepared tray and season with salt and pepper. Spread out in a single layer and roast for 5-6 minutes to start with. After 5-6 minutes, remove tray from oven and push broccolini to one side. Toss cherry tomatoes with oil on other side of tray and season. Return to oven to roast a further 5 minutes, until broccolini is tender and tomatoes begin to soften.
  2. While vegetables roast, combine all salsa verde dressing ingredients in a medium bowl and mix well. Use a vegetable peeler to peel courgette into long, thin ribbons. When you reach the core, very thinly slice and set aside. Drain and rinse cannellini beans and leave to drain well.
  3. Heat a medium, dry fry-pan on high heat. Pat beef dry with paper towels, rub over 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, beans and spinach to bowl with dressing. Mix well to combine. Season well to taste.
  5. Squeeze remaining ¼ lemon over broccolini on tray.
  6. spoon cannellini bean salad onto plates and arrange sliced beef rump steak on top. Serve roasted broccolini on top of the salad and drizzle over remaining beef resting juices, if desired.

Nutritional Information

Energy 1560 kj
373 kcal
Protein 41.4g
Carbohydrate 17.4g
Fat 13.5g