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
•Protein Rich
Allergens:
Sulphites
Total Time40 minutes
Cooking Time45 minutes
DifficultyMedium
Ingredients
Serving amount
250 grams
Beef Rump
3 unit(s)
Potatoes
1 unit(s)
Broccoli
1 unit(s)
Garlic
5 grams
Parsley
½ sachet(s)
Apple Cider Vinegar
(Contains Sulphites)
1 unit(s)
Shallot
1 sachet(s)
Vegetable Stock
Not included in your delivery
to taste
Water
to taste
Oil
to taste
Salt
to taste
Butter
to taste
Milk (Optional)
to taste
Pepper
to taste
Flour
Nutrition Values
Energy (kJ)2602 kJ
Energy (kcal)622 kcal
Fat23.4 g
of which saturates7.6 g
Carbohydrate69.2 g
of which sugars6.3 g
Dietary Fiber0.1 g
Protein39.7 g
Cholesterol0 mg
Salt3.06 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
•Colander
•Pot with Lid
Instructions
1
- Preheat your oven to 220°C/200°C fan/gas mark 7. Boil a large pot of salted water for the potatoes.
- Chop the potatoes into 2cm chunks (peeling optional).
- When boiling, add the potatoes to the water and cook until fork tender, 12-18 mins.
- Once cooked, drain in a colander and return to the pot, off the heat.
- Mash until smooth. Add a knob of butter and a splash of milk or water. Season to taste with salt and pepper. Cover to keep warm.
2
- Meanwhile, halve, peel and chop the shallot into small pieces.
- Roughly chop the parsley (stalks and all).
- Peel and grate the garlic (or use a garlic press).
- Season the beef with salt and pepper. IMPORTANT: Wash hands and equipment after handling raw meat.
3
- Trim the tip of the broccoli. Cut head into small florets and stem into 2cm pieces.
- Add the broccoli to a lined baking tray, drizzle with oil, season with salt and pepper then toss to coat.
- Spread out in a single layer and roast on the middle shelf of the oven until tender, 10-15 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.
- Cook 1-2 mins more each side for medium.
- Cook for a further 1-2 mins each side for well-done.
- Remove from the pan and set aside to rest. IMPORTANT: Beef is safe to eat when browned on the outside.
- Return the pan to medium-high heat with a drizzle of oil.
5
- Add the shallot to the pan and cook until softened, 4-5 mins. Add the garlic and cook for 30 secs.
- Add half the vinegar (double for 4p) and allow to evaporate. Add 1 tsp flour (double for 4p) and mix well.
- Stir in 100ml water (double for 4p) and the stock.
- Bring to the boil, lower heat and simmer for 1-2 mins.
- Stir through parsley and 2 tbsp butter (double for 4p). Simmer until thickened, 2-3 mins. Season to taste with salt and pepper.
6
- Divide the creamy mashed potato between plates.
- Serve the roast broccoli alongside.
- Slice the beef rump and plate next to the veg.
- Finish with the garlic parsley butter sauce.
