Pan-Fried Rump Steak with Sauteed Vegetables Gi Jane Recipe

Looking for an easy Pan-fried Rump Steak with Sauteed Vegetables GI Jane recipe? Learn how to make Pan-fried Rump Steak with Sauteed Vegetables GI Jane using healthy ingredients.


Submitted by gi-jane

Makes 1 serving



A very quick cook dish. Sub 10 minutes.

Recipe Ingredients for Pan-fried Rump Steak with Sauteed Vegetables GI Jane

4 oz (lean) rump steak
3 oz green cabbage, finely shredded
2 oz courgette, cut into thin 'julienne' strips
1 oz (smoked lean) back bacon, chopped into small pieces
1 teaspoon olive oil
1 clove garlic, sliced
2 teaspoons balsamic vinegar
1 black pepper

Recipe Directions for Pan-fried Rump Steak with Sauteed Vegetables GI Jane

  1. Place the vegetables in a colander, rinse well and allow to drain

  2. Heat a heavy-based non-stick pan and grease with a little cooking spray. Generously season the steak with freshly ground black pepper and place in the pan. Set the timer for 6 minutes.

  3. Cook the steak for one minute each side over a very high heat. Then reduce the heat and cook for 2 minutes each side.

  4. Heat a heavy-based non-stick frying pan or wok and add the oil.

  5. When the steak has 4 minutes left to go add the bacon to the wok and allow to sizzle before adding the garlic.

  6. Now add the damp vegetables and stir-fry for the remainder of the time.

  7. Finally, turn the heat off under the vegetables and add the balsamic vinegar. Stir well to combine

  8. Serve the steak on top of the sauteed vegetables and use some good crusty bread to mop up the juices.

Categories

Main Dish

Nutrition Facts
Serving Size 301.1g
Amount Per Serving
Calories
324
Calories from Fat
121
% Daily Value*
Total Fat
13.4g
21%
Saturated Fat
1.3g
6%
Trans Fat
0.0g
Cholesterol
14mg
5%
Sodium
422mg
18%
Potassium
411mg
12%
Total Carbohydrates
8.4g
3%
Dietary Fiber
2.8g
11%
Sugars
3.7g
Protein
42.9g
Vitamin A 4% Vitamin C 70%
Calcium 5% Iron 5%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • Low in saturated fat
  • Low in cholesterol
  • Very high in vitamin C
  •  
    Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement