Seared Beef Rump & Chilli Garlic Butter

• 分量: 4 servings
• 調理時間: 25 minutes
• 総時間: 25 minutes

材料

olive oil

2 capsicum

2 carrot

2 bunch baby broccoli

4 clove garlic

1 packet beef rump

60 g butter

pinch chilli flakes

1 packet ginger paste

2 tbs soy sauce (or gluten-free tamari soy sauce)

2 tbs honey

1 bag coriander

手順

• Slice capsicum and carrot into thin sticks. Trim baby broccoli. Finely chop garlic.

• Place the beefrump between two sheets of baking paper. Pound beef with a meat mallet or rolling pin until slightly flattened. Season.

• Place butter in a small bowl, then microwave in 10 second bursts, until softened. Add garlic and chilli flakes (if using), then season with pepper. Mash with a fork to combine. Set aside.

• See 'Top Steak Tips!' (below). In a large frying pan, heat a drizzle of olive oil over high heat.

• When the oil is hot, cook beef, turning, for 3-6 minutes (depending on thickness), or until cooked to your liking. Transfer to a plate to rest.

• While steak is resting, wipe out frying pan, then return to high heat with a drizzle of olive oil.

• Stir-fry the capsicum, carrot and baby broccoli until tender, 4-5 minutes.

• Add ginger paste and cook, until fragrant, 1 minute. Add the soy sauce and honey and cook, until bubbling, 30 seconds. Season to taste.

• Slice the seared beef rump.

• Divide beef and ginger-soy veggies between plates.

• Top with chilli garlic butter. Tear over coriander to serve. Enjoy!

栄養

• サービングサイズ: 468
• 脂肪総量: 18.9 g
• 飽和脂肪: 9.8 g
• ナトリウム: 572 mg
• 炭水化物総量: 19 g
• 食物繊維: 7.9 g
• 糖質総量: 17.4 g
• タンパク質: 36.3 g