Beef Rump in Garlic Parsley Butter
with tender broccoli and mashed potato
The ubiquitous 'meat and two veg' gets a makeover in this take on a classic dish. The creamiest of mash and the most tender broccoli accompany cooked-to-perfection beef for a mouth-watering midweek treat.
Tags:
Calorie Smart
•Egg Free
•Nut free
Allergens:
Sulphites
Total Time40 minutes
Cooking Time45 minutes
DifficultyMedium
Ingredients
Serving amount
250 grams
Beef Rump
3 unit(s)
Potatoes
1 unit(s)
Onion
1 sachet(s)
Balsamic Vinegar
(Contains Sulphites)
1 unit(s)
Broccoli
1 unit(s)
Garlic
5 grams
Parsley
Not included in your delivery
to taste
Water
to taste
Oil
to taste
Salt
to taste
Butter
to taste
Milk (Optional)
to taste
Pepper
Nutrition Values
Energy (kJ)2650 kJ
Energy (kcal)633 kcal
Fat22.9 g
of which saturates7.6 g
Carbohydrate74 g
of which sugars8.5 g
Dietary Fiber0 g
Protein39.2 g
Cholesterol0 mg
Salt2.07 g
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region. Nutrition for uncooked ingredients based on 2 person recipe, excludes Pantry Items.
Utensils
•Grater
•Baking Sheet with Baking Paper
•Potato Masher
•Pan with Lid
•Colander
Instructions
1
- Preheat your oven to 220°C/200°C fan/gas mark 7.
- Boil a large pot of salted water for the potatoes.
- Peel and chop the potatoes into 2cm chunks.
- When boiling, add the potatoes to the water and cook until fork tender, 15-20 mins.
- Once cooked, drain in a colander and return to the pot, off the heat.
2
- Meanwhile, quarter the onion, then separate the layers.
- Pop the onion layers onto a lined baking tray.
- Drizzle with oil and balsamic vinegar then season with a pinch of salt and pepper.
- Toss to coat. When the oven is hot, roast on the top shelf until softened, 15-20 mins.
3
- Cut the broccoli into florets (like small trees). Halve any large florets.
- Peel and grate the garlic (or use a garlic press).
- Finely chop the parsley (stalks and all).
- Use a fork to mash 2 tbsp butter (double for 4) in a bowl until soft. Stir in the garlic and parsley. Set aside.
- Season the beef rump with a pinch of salt and pepper. IMPORTANT: Wash your hands and equipment after handling raw meat.
4
- Place a large pan over high heat with a drizzle of oil.
- When the oil is hot, fry the beef until browned, 1-2 mins each side for medium-rare. IMPORTANT: Wash hands and equipment after handling raw meat.
- Cook for 1-2 mins more each side for medium and an additional 1-2 mins each side for well-done.
- Once cooked, transfer to a plate and top with the parsley butter. Cover and leave to rest. Meat is safe to eat when outside is browned.
5
- Return the (now empty) pan to medium heat with a drizzle of oil.
- Once hot, add the broccoli to the pan and fry for 2-3 mins, then add a splash of water.
- Pop a lid (or some foil) on the pan, and cook until tender, 4-5 mins. Season with a pinch of salt and pepper.
- Meanwhile, mash the cooked potatoes until smooth, adding a knob of butter and a splash of water or milk. Season to taste with salt and pepper.
6
- Divide the creamy mashed potato between your plates.
- Serve the broccoli and roasted onion alongside.
- Slice the beef rump and plate with the melted garlic parsley butter drizzled over.
