RUMP MEDALLION

ico stir fry WHITE

STIR FRY 

ico pan fry white

PAN FRY

RUMP MEDALLIONS CARRY THE SAME FLAVOUR AS RUMP STEAK. THIS IS A LEAN CUT AND PERFECT FOR A QUICK STIR FRY USING YOUR FAVOURITE ASIAN FLAVOURS OR ALTERNATELY YOU CAN QUICKLY FRY THE MEDALLIONS WHOLE.  WITH THESE TWO DIFFERENT METHODS OF COOKING YOU WILL NOT BE SHORT OF IDEAS ON HOW TO COOK RUMP MEDALLIONS.

rump-medallion-94

recipe-btn-513

THE CUT

Rump medallions are cut from the eye of the rump, one of the five muscles that make up the whole rump.  This short, lean, long shaped muscle has the tenderness of a tenderloin.
 

HOW TO COOK

You can slice the medallions across the grain and marinate in your favourite Asian stir fry mix.  Cook quickly in a hot pan with lots of sliced vegetables.  If you want to fry the medallions whole, then season and quickly fry in a hot pan until medium rare.  Serve with a salad and your favourite steak sauce on the side.

NUTRIENT COMPOSITION

RUMP, LEAN, FAST-FRIED (per 100g)
 
Energy (kJ) 790
Energy (kcal) 189
Protein (g) 30.2
Total Fat (g) 7.5
Saturated Fat (g) 2.64
Polyunsaturated Fat (g) 0.4
Omega 3 (g) 0.14
Monounsaturated Fat (g) 2.62
Cholesterol (mg) 78.1
Sodium (mg) 55
Iron (mg) 2.96
Zinc (mg) 4.08
Vitamin B12 (ug) 2.21
Vitamin D3 (ug) 0.17
25-OH Vitamin D3 (ug) 0.11
Selenium (ug) 1.9
Consider nutrition information of other ingredients added while cooking.
Source: https://www.foodcomposition.co.nz/search/food/M1083/full-grouped
DIAGRAM FILLET
  • GOOD SOURCE OF PROTEIN (contains at least 10g/serve)   
  • GOOD SOURCE OF VITAMIN B12, NIACIN (VITAMIN B3), ZINC AND PHOSPHORUS (contains at least 25% of the recommended daily intake for adults) 
  • SOURCE OF IRON, VITAMIN B6, RIBOFLAVIN (VITAMIN B2), PANTOTHENIC ACID (VITAMIN B5) AND PHOSPHORUS (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

 

BEEF + LAMB NEW ZEALAND

PO BOX 33 648
TAKAPUNA, AUCKLAND, NEW ZEALAND
facebook twitterpinterestinstagram