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| Ingredients | How to cook beef rump steaks

How to cook beef 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.

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

Best cooking methods – Pan-fry, BBQ, Stir Fry

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.

Nutritional information

Summary:
  • Good source of Protein
  • Good source of Vitamin B12, Niacin (Vitamin B3), Zinc, and Phosphorus
  • Source of Iron, Vitamin B6, Riboflavin (Vitamin B2), and Pantothenic Acid (Vitamin B5)
  • Low Sodium
Nutrient Composition:

Rump, Lean, Fast-Fried (100g)

  • Energy: 790kJ
  • Energy: 189kcal
  • Protein: 30.2g
  • Total Fat: 7.5g
  • Saturated Fat: 2.64g
  • Polyunsaturated Fat: 0.4g
  • Omega 3: 0.14g
  • Monounsaturated Fat: 2.64g
  • Cholesterol: 78.1mg
  • Sodium: 55mg
  • Iron: 2.96mg
  • Zinc: 4.08mg
  • Vitamin B12: 2.21ug
  • Vitamin D3: 0.17ug
  • 25-OH Vitamin D3: 0.11ug
  • Selenium: 1.9ug

Consider nutrition information of other ingredients added while cooking.

Source: www.foodcomposition.co.nz/search/food/M1083/full-grouped

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