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Seared Beef Rump & Mushroom Sauce
New
Calorie Smart
Under 40g carbs
Seared Beef Rump & Mushroom Sauce

with Potato Mash & Baby Capsicum Salad

15 min
Difficulty: 1/3
British

Pile tasty beef rump on a bed of creamy potato mash: the best base for every dinner delight. And how about some salad for a side? Sounds good to me. *This recipe is under 650kcal per serving and under 40g carbohydrates per serving.*

Allergens

Milk
May contain traces of allergens
Wheat
Soy
Gluten

Utensils

Large Frying Pan
Medium Saucepan

Tags

Quick Prep
Over 30g protein
Calorie Smart
Under 40g carbs
New
Super Quick
SEO
Feel-likeachampion
Quick-eats
Ingredients
Olive oil

Olive oil

Chopped potato

Chopped potato

1 packet

Butter

Butter

40 g

Milk

Milk

2 tbs

Beef rump

Beef rump

1 packet

Savoury seasoning

Savoury seasoning

1 sachet

Baby Capsicum

Baby Capsicum

2

Tomato

Tomato

1

Mixed salad leaves

Mixed salad leaves

1 packet

Vinegar

Vinegar

drizzle

Mushroom Sauce

Mushroom Sauce

1 packet

Preparation
1
1

• Boil the kettle. • Half-fill a medium saucepan with boiling water. Cook chopped potato over a medium-high heat, until easily pierced with a knife, 8-10 minutes. • Drain and return to saucepan with the butter and milk. Mash until smooth.

2
2

• While the potato is cooking, season beef rump with savoury seasoning. • In a large frying pan, heat a drizzle of olive oil over medium-high heat. • When oil is hot, cook beef, turning regularly, for 3-6 minutes or until cooked to your liking (this will give you a medium steak). Transfer to a plate, cover and rest, 5 minutes. TIP: If your beef rump is more than 4cm thick, cut in half horizontally before seasoning.

3
3

• While the beef is cooking, roughly chop baby capsicum and tomato. • In a large bowl, combine tomato, baby capsicum, mixed salad leaves, a drizzle of vinegar and olive oil. Season to taste.

4
4

• To a medium microwave-safe bowl, microwave mushroom sauce for 30 seconds or until heated through. • Plate up potato mash, seared beef and salad between plates for the kids portion. • Plate up the remaining mash, beef and salad, then spoon mushroom sauce over the adults portion. Enjoy!

Nutrition per serving

2238

kJ

Energy (kJ)

535

kcal

Calories

27

g

Fat

13.8

g

of which saturates

34

g

Carbohydrate

5.5

g

of which sugars

3.4

g

Dietary Fibre

37

g

Protein

751

mg

Sodium

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