Learn

| Ingredients | How to cook rump medallion steaks

How to cook rump medallion steaks

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.

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

Best cooking methods – Pan-fry, Stir Fry

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.

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:
  • 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

Cooking Tips & Tricks

8 Ways To Make Meal Planning Easier

Planning your meals in advance can save you time, money and meal-time stress by helping you buy only what you need, and eat what you buy. Here are a few tips for doing it right.

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

Ingredients

How to cook a whole beef sirloin

Whole sirloin provides a succulent beef dish that can be dressed down for Sunday Roast or perfectly dressed up for those special occasions.

Read more