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Beef Rump & Mushroom Jus
New
Calorie Smart
Under 40g carbs
Beef Rump & Mushroom Jus

with Roasted Veggies & Potato Mash

Difficulty: 1/3
ModOz

A succulent beef rump is the best way to add a bit of flare to your weeknight meal. Serve it with a side of creamy mashed potato, sweet caramelised roasted veggies and top it off with an earthy mushroom jus – bon appétit! *This recipe is under 650kcal per serving and under 40g carbohydrates per serving.*

Allergens

Milk
May contain traces of allergens

Utensils

Large Non-Stick Pan
Baking Paper
Lid
Medium Pan
Baking Tray

Tags

Over 30g protein
Calorie Smart
Under 40g carbs
New
SEO
Dinner-party
Ingredients
Olive oil

Olive oil

Carrot

Carrot

1

Red onion

Red onion

1

Potatoes

Potatoes

2

Milk

Milk

2 tbs

Butter

Butter

60 g

Beef rump

Beef rump

1 packet

Water

Water

2 tbs

Balsamic vinegar

Balsamic vinegar

1 tbs

Brown sugar

Brown sugar

1 tsp

Sliced mushrooms

Sliced mushrooms

1 packet

Vegetable stock powder

Vegetable stock powder

1 sachet

Preparation
1
1

• Preheat oven to 240°C/220°C fan-forced. Cut carrot into thin rounds. Cut red onion into wedges. • Place carrot and onion on the oven tray lined with baking paper. Drizzle with olive oil, season with a pinch of salt and pepper and toss to coat. Roast on the top rack until tender, 20-25 minutes.

2
2

• While the veggies are roasting, bring a medium saucepan of lightly salted water to the boil. Peel the potato and cut into large chunks. • Add the potato to the saucepan of boiling water and cook until easily pierced with a knife, 10-15 minutes. • Drain and return to the saucepan. Add the milk and half of the butter to the saucepan with the potato and season generously with salt. Mash with a potato masher or fork until smooth. Cover with a lid to keep warm.

3
3

• While the potatoes are boiling, place beef rump between two sheets of baking paper. Pound beef with a meat mallet or rolling pin until slightly flattened. Season beef with salt and pepper. • In a small bowl, combine the water, the balsamic vinegar and the brown sugar.

4
4

• In a large frying pan, heat a drizzle of olive oil over high heat. When oil is hot, cook beef, turning, for 3-6 minutes (depending on thickness), or until cooked to your liking. Transfer to a plate to rest. TIP: If your beef is more than 3cm thick, cut in half horizontally before pounding for a shorter cook time.

5
5

• Return the frying pan to medium-high heat with the remaining butter and a drizzle of olive oil. Add sliced mushrooms and cook until softened, 5-6 minutes. • Add the balsamic vinegar mixture, vegetable stock powder and the water. Stir to combine and simmer until slightly thickened, 1-2 minutes. Stir through any resting juices from the steak. Season with pepper.

6
6

• Divide the roasted veggies, mash and steak between plates. • Spoon over mushroom jus to serve. Enjoy!

Nutrition per serving

1980

kJ

Energy (kJ)

17.9

g

Fat

7.7

g

of which saturates

37.1

g

Carbohydrate

18.4

g

of which sugars

38.8

g

Protein

587

mg

Sodium

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