Craving rump steak but not able to buy it, I purchased a small piece along with carrot, cauliflower, and cherry tomatoes. I’m grateful for the food and found leftover XO chili sauce from dad’s friend to use up.

“A small round rump steak, also known as a rump medallion, is a lean, flavorful cut from the hindquarter of cattle. It offers a robust beefy flavour with minimal fat and high protein, supporting muscle recovery and satiety. This cut is rich in bioavailable heme iron, essential for energy maintenance and fighting anemia, as well as Vitamin B12, B6, and Zinc for immune health and fatigue reduction. With a low to moderate fat profile and beneficial fatty acids, particularly in grass-fed varieties, it is suitable for heart-conscious diets.”

“A carrot is a nutritious root vegetable filled with beta-carotene, fiber, and antioxidants, known for supporting eye health, boosting the immune system, and promoting heart health. Its high beta-carotene content aids low-light vision and protects against cataracts and macular degeneration. Carrots are low in calories, making them an excellent snack that helps curb hunger, and they rank low on the glycemic index, supporting insulin sensitivity. Their potassium and phenolic compounds help manage blood pressure and cholesterol levels, while their fiber content promotes healthy digestion.”

“Cauliflower is a nutritious, low-calorie cruciferous vegetable related to broccoli and cabbage, often used as a low-carb substitute for grains and potatoes. It is rich in vitamin C, phytonutrients like sulforaphane, and provides dietary fiber that aids in fullness and gut health. Additionally, it contains essential nutrients like choline for brain function and vitamin K for bone health, while being low in calories and beneficial for blood pressure management.”

“Cherry tomatoes are small, sweet tomatoes that are low in calories but high in essential vitamins, fiber, and antioxidants. Contain lycopene, which is associated with a reduced risk of certain cancers, and help regulate blood pressure, lower cholesterol, and reduce blood vessel inflammation. Rich in vitamins A and C, enhance collagen production and protect skin from UV damage. They support immune function and eye health due to their carotenoid content.”

My meal is healthy, spicy with XO chili sauce and satisfying delicious. Let’s cook!!!

Ingredients

1 small rump medallion
20 g butter
1 carrot, cut into 3 parts
6 cauliflower, florets
4 cherry tomatoes
salt
black pepper
oil
XO chili sauce (OPT)
hot boiling water

Method

Prepare medallion rump

Preheat oven 180°C fan-forced. (200°C). Take rump medallion out of fridge about 20-30 minutes before cooking to take the chill off. Pat it completely dry with a paper towel. Rub generously with oil and season with salt and black pepper. Set aside.

Prepare carrots & cauliflower

Cut carrot into 3 parts. Place carrots into a microwave bowl and add hot boiling water. Microwave carrots for 3-5 minutes. Meantime, put cauliflower florets into a baking tray. Toss them lightly with oil, salt, and pepper. Spread them in a single layer on your baking tray. Set aside.

When carrots are par boiled, removed from microwave and spoon out from hot boiling water. Place them into the baking tray with cauliflower florets. Toss lightly with oil, salt, and pepper. Spread them in a single layer next to cauliflower florets. Roast them for 15-20 minutes.

Add cherry tomatoes

Remove the tray from the oven, give the vegetables a quick shake or stir, and add the whole cherry tomatoes to the same tray. Drizzle a bit more oil, season with salt and pepper. Return to oven for another 10 minutes until the cauliflower edges are browned and the tomatoes begin to blister.

Cook medallion rump

While the vegetables are in their last 10 minutes of roasting, it is time to prepare the steak. Heat a heavy-based pan or skillet over high heat until it’s nearly smoking. Remove pan from hob, add 1 Tbs oil, medallion in and place back on hob. Sear for 1 to 2 minutes on each side.

Add 20 g butter and baste medallion rump for the last 30 seconds to build a delicious crust. Place heavy-based pan straight into oven Or transfer the seared medallion to a baking tray or tuck it right onto the vegetable tray and bake in the oven for 5 to 8 minutes, depending on the exact thickness of medallion rump. Remove medallion rump from the oven, cover loosely with foil, and let it rest for 5–10 minutes.

Assemble

Put the 3 chunky carrots on the top left followed by cauliflower florets next to it. Then cherry tomatoes in between them. When time up resting, place medallion rum at bottom. Spoon some XO chili sauce over the medallion rump. Drizzle some oil from the baking tray over the vegetables. Serve immediately with a glass of Shiraz red wine!!!

https://helenscchin.com/2018/06/07/rump-roasted-cauliflower-carrot-and-cherries-tomatoes/

#helenscchinrecipes
#mainmeals
#meat
#cookingforthefun
#foodiesplus