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:
Under 650 calories
Allergens:
Sulphites
Total Time40 minutes
Cooking Time45 minutes
DifficultyMedium
Ingredients
Serving amount
250 g
Beef Rump
3 piece
Potatoes
1 piece
Onion
1 sachet
Balsamic Vinegar
(Contains Sulphites)
1 piece
Broccoli
1 piece
Garlic
5 g
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
Carbohydrate69.7 g
of which sugars8.2 g
Dietary Fiber0 g
Protein38.8 g
Cholesterol0 mg
Salt2 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.
Utensils
•Grater
•Baking Sheet with Baking Paper
•Peeler
•Potato Masher
•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, peel and grate the garlic (or use a garlic press).
- Finely chop the parsley (stalks and all).
- In a small bowl, mash 2 tbsp butter (double for 4p) until soft. Stir in garlic and parsley.
- Season the beef with salt and pepper.
- Cut the broccoli into florets (like small trees). Halve any large florets. Add the florets to a lined baking tray, drizzle with oil, season with salt and pepper then toss to coat.
3
- Quarter the onion and separate the layers.
- Add the onion to the baking tray.
- Drizzle the onion with oil and balsamic vinegar then season with a pinch of salt and pepper.
- Pop into the oven to cook until the veg is tender, 18-20 mins.
4
- Place a pan over high heat with a drizzle of oil.
- Once hot, fry the beef until browned, 1-2 mins each side for medium-rare. IMPORTANT: Wash hands and equipment after handling raw meat.
- Cook 1-2 mins more each side for medium and an added 1-2 mins each side for well-done.
- In the final min of cooking, add the parsley butter and use a spoon to baste the beef.
- Once cooked, remove from pan, cover and rest. Meat is safe to eat when outside is browned.
5
- Meanwhile, mash the cooked potatoes until smooth.
- Add a knob of butter and a splash of milk or water.
- 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 any remaining melted garlic parsley butter drizzled over.