Learn

| 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

Related Posts

Back to learn

Inspiration

4 recipes to get the kids in the kitchen with these school holidays

With school holidays kicking off this weekend, it is about now that many parents start scratching their heads about how to keep the kids entertained for the next two weeks. Our Nutrition team has suggested four kid-friendly recipes that they can get involved with cooking.

Read more

Ingredients

How to cook corned beef silverside

Corned silverside or corned beef is usually a piece of beef around 1 – 2kg which has been corned or cured in a salty brine using various seasonings. It is a delicious tender cut of beef and once cooked is best sliced and served with steamed vegetables and creamy mashed potato and is traditionally accompanied with a mustard sauce. Leftover corned silverside makes the most delicious cold meat sandwiches the next day, making this a very economical cut to use for family meals.

Read more

Ingredients

How to cook lamb mince

Mince is one of the most versatile products you will find. A staple in the kitchen, mince can be dressed up for entertaining with rich aromas and exotic suitors, or dressed down for everyday meals. It fills you up and like all beef and lamb cuts, gives you a boost of iron, which is much needed for feeling good.

Read more