Tuesday, September 21, 2010

Pan Fried Rump With Seeded Mustard Served on Brown Rice

Summer's not to far around the corner people, enough with the hearty food time for serious healthy food! High in protein, low in fat, great amino acids and iron, none other than BEEF! When buying meat, never EVER buy it from a supermarket, support your local butcher and get it there. Firstly the meat is fresher and secondly cheaper, not to mention there are usually less or zero preservatives.

To make it even more healthy, I decided to serve this on a bed of brown rice rather than mash or white rice.

  • 1x kg of Rump
  • Salt & Pepper to rub over steak
  • 2x Tablespoon of Olive oil
  • 1x Teaspoon of Oregano (optional)
  • 2x Cups of Brown rice
  • 2x Teaspoons of seeded mustard
  • Instant gravy (I'm being lazy, was a quick meal, usually I would make my own)
  • 3x Cloves of Chopped Garlic
  • 1x Chopped Spanish Onion
  • Some cheap wine to de-glaze the pan
  • Cook the brown rice before you do anything, it takes much longer to cook in the rice cooker (mine has a mode for brown rice, w00t!) If you don't have a rice cooker, hit up the web on instructions
  • Dry the rump with paper towels, transfer onto a place and rub with salt and pepper & olive oil
  • To make 'lazy gravy', add some olive oil to a pot and carmelize the onions & garlic, then add in instant gravy mixture, reduce heat and leave to simmer
  • Heat up a non-stick pan and add in the 1x tablespoon of olive oil, cook the rump on high heat around 2~3 minutes each side or until nice and coloured. Reduce to medium heat and cook either side until done to how you like it
  • Remove the rump, and cover it up with foil and let it rest
  • Increase the heat again and add in splash of wine to de-glaze the pan (this is where it flames up and really impresses chicks!)
  • Add in the 'lazy gravy', mix and scrap off all meaty bits left on the pan, reduce heat and simmer until thickens up, remove and then transfer to gravy jug
  • Portion rump, and plated up
  • Add 1x teaspoon of mustard to each piece of rump and smear over with a butter knife
  • Serve with gravy over the rice & meat...
Preparation Time: 10 minutes (excludes cooking rice, my cooker takes 1 hour)
Cooking Time: 15 minutes (meat & gravy)
Servings: Two
Cost: ~$15

1 comment:

  1. Yum! I find I eat my dishes on brown rice 80 percent of the time at home and it really does make a difference to the kilojoule count of your meal (especially if you're like me and add garlic/butter/cream/salt to your whipped potatoes:P )

    Great blog,
    Emma @ TheFoodRookie