Bought 2 rump steaks for $15, asparagus, tomato, onion, small packet mixed salad and a punnet of medley tomatoes. Then my friends gave me some grapes. Decided to use air fryer.
“Balsamic vinegar, made from aged grape must, is known for its dark colour and tangy-sweet taste. It offers several health benefits, including antioxidants, improved digestion, heart health support by lowering cholesterol and blood pressure, blood sugar regulation, and weight management through fullness promotion. Rich in polyphenols, it may protect against aging and cell damage, and reduce inflammation and LDL cholesterol, contributing to lower heart disease risk. Additionally, it contains minerals like potassium essential for muscle function.”
“Rump steak is a lean, flavourful cut of beef from the rear of the cow, often more affordable than other steaks. It is rich in high-quality protein, iron, and essential vitamins like B12, B6, and zinc, supporting muscle and immune function. Best prepared through grilling, pan-frying, or marinating due to its firmer texture, it aids in muscle repair and growth. Key nutrients include iron, B12, niacin, phosphorus, and selenium, which contribute to energy metabolism and oxygen transport.”
“Asparagus is a low-calorie, nutritious vegetable rich in vitamins C, K, folate, fiber, and antioxidants. It supports digestive and heart health, aids pregnancy and bone health, and helps manage blood pressure and cholesterol levels. Folate is vital for cell growth and DNA formation, while vitamins C and E boost immunity. Asparagus contains lutein and zeaxanthin for eye health and may reduce the risk of chronic inflammation.”
Thank you, God, for the rump steaks. My meal is colourful, healthy and delicious. Let’s get air fryer to cook!!!
Ingredients
1 rump steak
3 stalks of asparagus
1/8 onion
1 tomato wedge
some medley tomatoes
3 Tbs oil
4 Tbs balsamic vinegar
4 Tbs Shiraz red wine
1 Tbs honey
2 tsp minced garlic
oil
salt
black pepper
Italian seasoning (optional)
Method
Season both sides rump steak with salt and black pepper. Place rump steak in double plastic zipper bag. In a measuring cup, whisk together balsamic vinegar, red wine, oil, honey, minced garlic, and Italian seasoning.
Pour the mixture into the rump steak in the double plastic zipper bag and massage the marinade into the rump steak. Refrigerate it for 20-30 minutes. Meantime, slice onion thinly, slice tomato wedge, thinly, wash 2 of each colour of medley tomatoes and cut 3 stems of asparagus. Set aside all except medley tomatoes and asparagus. Place medley tomatoes and asparagus in a baking paper tray for air fryer. Season with salt and black pepper. Drizzle some oil over them. Set aside.
Bring out rump steak to bench top for 10 minutes. Preheat the air fryer to 200 degrees C for about 5-7 minutes. Once air fryer time heat up is up; bring out the cup and carefully put the baking paper with medley tomatoes and asparagus into the cup. Then transfer the rump steak into the prepared baking paper tray.
Place back the cup into the machine and allow to air fry for 13-14 minutes for medium. Set time for 7 minutes to air fry one side. Bring out cup and check the medley tomatoes and asparagus; prick with a knife if it’s soft. If not, flip over and put it back into air fryer machine. Flip rump steak to the other side and air fry a further 6-7 minutes.
Meantime, plate up some mixed salad, thinly slice onion and thinly slice tomato at the left side of plate. One the rump steak is cooked so to the vegetables. Switch off air fryer. Bring out the cup. With food clippers, removed medley tomatoes and mix in with the prepared salad, thinly sliced onion and thinly sliced tomato wedge. Remove rump steak and allow to rest for 5 minutes on chopping board cover with tented foil.
After rested 5 minutes; place steak next to the salad and place the 3 stalks of asparagus on top of rump steak. Serve immediately with a glass of Shiraz. Enjoy!!!
Note: Air frying asparagus takes about 4 to 10 minutes at 200 degrees C, depending on the thickness of the spears. Thinner spears can be done in as little as 4-5 minutes, while thicker spears will take up to 9-10 minutes. It’s best to preheat the air fryer, toss the asparagus with oil, arrange them in a single layer in the basket, and shake the basket halfway through cooking for even browning. The asparagus is done when it is tender-crisp with lightly browned edges.
Rump steak in air fryer: for medium-rare 1-12 minutes; 13-14 minutes for medium and 15-16 minutes for well done. Medley tomatoes ranging from 5-7 minutes to 9-10 minutes, depending on amounts and firmness.
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