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Shortcut Seared Beef Rump & Mushroom Sauce
15-MIN MEAL
Calorie Smart
Under 40g carbs
Shortcut Seared Beef Rump & Mushroom Sauce

with Potato Mash & 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.*

Utensils

Large Non-Stick Pan
Large Pan

Tags

Quick
Quick Prep
Easy
Over 30g protein
Calorie Smart
Under 40g carbs
Super Quick
Ingredients
Tomato

Tomato

1

Mushroom Sauce

Mushroom Sauce

1 packet

Chopped potato

Chopped potato

1 packet

Beef rump

Beef rump

300 g

Capsicum

Capsicum

1

Savoury seasoning

Savoury seasoning

1 sachet

Rocket

Rocket

1 packet

Parmesan cheese

Parmesan cheese

1 packet

Preparation
1
Make the cheesy mash

• 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
Cook the beef

• 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, for 3-4 minutes each side for medium-rare, or until cooked to your liking. Transfer to a plate.

3
Make the salad

• 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
Finish & serve

• To a medium microwave-safe bowl, microwave mushroom sauce for 30 seconds or until heated through.

• Slice beef. • Divide potato mash, seared beef and salad between plates. • Spoon over mushroom sauce to serve. Enjoy!

Nutrition per serving

406

kcal

Calories

1700

kJ

Energy (kJ)

9.8

g

Fat

5.1

g

of which saturates

35

g

Carbohydrate

9.9

g

of which sugars

5

g

Dietary Fibre

42.1

g

Protein

23.2

mg

Cholesterol

814

mg

Sodium

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