Seared Beef Rump, Broccoli & Cauli Mash
with Parsley-Garlic Butter- Milk
This parsley butter is the real deal! Dollop it over juicy beef rump and your new and improved protein portion will stand up perfectly to the cauli mash and bright broccoli! *This recipe is under 650kcal per serving.*
Ingredients
2
potato
1 portion
cauliflower
2 clove
garlic
1 bag
parsley
1 head
broccoli
1 packet
beef rump
Not included in your delivery
olive oil
30 g
butter (for the mash)
(Contains: Milk;)
2 tbs
milk
(Contains: Milk;)
¼ tsp
salt
40 g
butter (for the sauce)
(Contains: Milk;)
Utensils
Cooking Steps
• Bring a medium saucepan of lightly salted water to the boil. • Peel potato and cut into large chunks. • Cut cauliflower into small pieces. • Cook potato and cauliflower in the boiling water until easily pierced with a fork, 10-15 minutes. • Drain and return to the saucepan, then add the butter (for the mash), the milk and the salt. Mash until smooth and cover to keep warm.
Little cooks: Get those muscles working and help mash the potatoes!
• Meanwhile, finely chop garlic and parsley. • Cut broccoli into small florets and roughly chop the stalk. • See 'Top Steak Tips!' (below). Place beef rump between two sheets of baking paper. Pound beef with a meat mallet or rolling pin until slightly flattened. • In a medium bowl, combine beef and a drizzle of olive oil, then season with salt and pepper. Set aside.
TIP: If your beef is more than 3cm thick, cut in half horizontally before pounding for a shorter cook time.
• Place butter (for the sauce) and half the garlic in a small heatproof bowl and microwave in 10 second bursts until softened. • Add parsley to the garlic butter and mash together with a fork. Season.
TIP: If you don't have a microwave, set the butter aside at room temperature to warm up and combine later!
• In a large frying pan, heat a drizzle of olive oil over high heat. When oil is hot, cook beefrump, turning, for 3-6 minutes (depending on thickness) or until cooked to your liking. Transfer to a plate to rest.
• While beef is resting, wipe out frying pan, then return to medium-high heat with a drizzle of olive oil. • Cook broccoli, tossing, until tender, 5-6 minutes. • Add the remaining garlic and cook until fragrant, 1 minute. Season to taste.
• Slice rump steak. • Divide steak, cauli mash and garlicky greens between plates. • Spoon parsley butter over the steak to serve. Enjoy!
