Beef Rump Steak
Ready in 30 minutes
• Serves 4
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, October 15, 2017.
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, October 15, 2017.
with roasted tomatoes, courgette and salsa verde
Ingredients
ROASTED BROCCOLI
- 1 head broccoli, florets and stalk diced 1cm
- 1 teaspoon oil, for roasting (or use spray oil)
- ¼ lemon
CANNELLINI BEAN SALAD
- 1 punnet cherry tomatoes
- 1 teaspoon oil, for roasting (or use spray oil) ▲
- 1 carrot
- 1 courgette
- 1 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
- 30g capers, roughly chopped
- 2 teaspoons extra-virgin olive oil
- ¼ teaspoon salt
BEEF RUMP STEAKS
- 550g lean beef rump steaks (at room temperature)
- 1 teaspoon oil, for cooking (or use spray oil)
Steps
-
Preheat oven to 220°C. Line an oven tray with baking paper. Preheat BBQ grill to high (if using). Toss broccoli 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 broccoli 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 broccoli is tender and tomatoes begin to soften.
-
While vegetables roast, combine all salsa verde dressing ingredients in a large bowl and mix well. Use a vegetable peeler to peel carrot, then peel carrot and courgette into long, thin ribbons. When you reach the cores, very thinly slice and set aside. Drain and rinse cannellini beans and leave to drain well.
-
Heat a large, dry fry-pan on high heat. Pat beef dry with paper towels, rub over oil and season. Cook beef 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.
-
Add carrot, courgette, cooked tomatoes, beans and spinach to bowl with dressing. Mix well to combine. Season well to taste.
-
Squeeze remaining ¼ lemon over broccoli on tray.
-
To serve, spoon cannellini bean salad onto plates and arrange sliced beef rump steak on top. Serve roasted broccoli on the side and drizzle over remaining beef resting juices, if desired.
Nutritional Information
Energy |
1523 kj 364 kcal |
---|---|
Protein | 41.0g |
Carbohydrate | 16.3g |
Fat | 13.4g |