RUMP STEAKS

KNOWN AS THE STEAK LOVER’S STEAK, THE RUMP STEAK IS FULL OF FLAVOUR AND GENERALLY YIELDS LARGE PORTIONS IDEAL FOR ENTERTAINING A CROWD.

RumpSteaks 330x330

recipe-btn-513

THE CUT

Rump steaks are a lean cut with little fat, which can make it a little less tender than others. The traditional slice of rump steak, cut across the whole primal, yields a cross section of several muscles with the grains running different ways. This results in varying degrees of tenderness across the meat. The fat border, which runs along the curved side, is easily removed if desired. It is perhaps because of these factors that this versatile beef primal cut is passed over for more expensive and tender prime cuts of beef by many chefs and restaurants.
 

HOW TO COOK

When pan frying, pat meat dry before cooking. When meat is wet it does not brown well. If you have used a marinade, drain and blot dry with a paper towel. If you have thinly sliced your rump for stir-fry, coat with flour or spice mixture to keep moisture in and protect the beef. Try allowing space around your steaks in the pan as overcrowding can reduce the temperature causing the meat to stew. Sear over a medium-high heat turning only once. Allow the steak to rest before serving, roughly one minute per 100g to allow juices to settle and fibres to relax for the most tender result.

NUTRIENT COMPOSITION

RUMP, RAW, LEAN (per 100g)
Energy (kJ) 589
Energy (kcal) 140
Protein (g) 21.7
Total Fat (g) 6.1
Saturated Fat (g) 2.0
Polyunsaturated Fat (g) 0.3
Omega 3 (g) 0.106
Monounsaturated Fat (g) 2.0
Cholesterol (mg) 54.9
Sodium (mg) 49
Iron (mg) 2.3
Zinc (mg) 3.5
Vitamin B12 (ug) 2.1
Vitamin D3 (ug) 0.09
25-OH Vitamin D3 (ug) 0.097
Selenium (ug) 1.5
Consider nutrition information of other ingredients added while cooking.
Source: The Concentration of Selected Nutrients in New Zealand Beef and Lamb Cuts and Offal Items, 2nd edition. Massey University, May 2013.
   
DIAGRAM RUMPSTEAKS
  • EXCELLENT SOURCE OF PROTEIN (contains at least 10g/serve)   
  • EXCELLENT SOURCE OF VITAMIN B12 (contains at least 25% of the recommended daily intake for adults) 
  • EXCELLENT SOURCE OF ZINC (contains at least 25% of the recommended daily intake for adults)
  • SOURCE OF IRON (contains at least 10% of the recommended daily intake for adults)
  • LOW SODIUM (contains less than 120mg/100g)
 

SIGN UP TO RECEIVE REGULAR RECIPE INSPIRATION DIRECT TO YOUR EMAIL

Name
Email*
 

BEEF + LAMB NEW ZEALAND

PO BOX 33 648
TAKAPUNA, AUCKLAND, NEW ZEALAND
FREEPHONE

0800 733 466

enquiries@beeflambnz.co.nz

facebook twitterpinterestinstagram