Rump Steak: A Culinary Delight
Rump steak is a versatile and flavorful cut of beef derived from the rear end of the cow. It is known for its leanness and distinctive marbling, which contributes to its juicy and tender texture. Rump steak is a popular choice among health-conscious individuals and meat enthusiasts alike.
Nutritional Profile
A 3-ounce serving of cooked rump steak provides an impressive nutritional profile:
- Calories: 185
- Protein: 22 grams
- Fat: 9.9 grams
- Carbohydrates: 0 grams
- Fiber: 0 grams
- Sugar: 0 grams
Rump steak is an excellent source of protein, which is essential for building and repairing tissues. It is also a good source of iron, zinc, and B vitamins, which are crucial for overall health and well-being.
Cooking Rump Steak
Rump steak can be cooked using various methods, including grilling, pan-searing, and roasting. The key to achieving a perfectly cooked rump steak is to use high heat to quickly sear the exterior while maintaining a juicy and tender interior.
Seasoning and Preparation
Before cooking, season the rump steak generously with salt, pepper, and any other desired spices. Allow the steak to rest at room temperature for about 30 minutes before cooking to promote even cooking.
Grilling
Preheat an outdoor grill to high heat. Grill the rump steak for 4-5 minutes per side for a medium-rare steak, or adjust the cooking time according to your desired doneness. Let the steak rest for a few minutes before slicing and serving.
Pan-Searing
Heat a cast-iron skillet over high heat. Add a small amount of oil and sear the rump steak for 2-3 minutes per side. Reduce heat and cook for an additional 5-7 minutes, depending on the desired doneness. Baste the steak with butter or oil during cooking for extra flavor.
Versatility and Accompaniments
Rump steak is a versatile cut that can be enjoyed in various dishes. It pairs well with a wide range of sauces, marinades, and side dishes. Some popular accompaniments include:
- Chimichurri sauce
- Horseradish cream
- Grilled vegetables
- Creamy mashed potatoes
- Roasted asparagus
Conclusion
Rump steak is a delicious and nutritious cut of beef that offers a fantastic source of protein and essential nutrients. Its lean nature and versatility make it an ideal choice for health-conscious individuals and meat lovers alike. Whether grilled, pan-seared, or roasted, rump steak is sure to satisfy your taste buds and provide a satisfying meal.
How many calories are in Rump Steak?
Each 3 oz of Rump Steak contains 185 calories.
Rump Steak Nutritional Information
| Nutrient | Amount per 3 oz (85g) |
|---|---|
| Calories | 185 Calories |
| Protein | 22g |
| Fat | 9.9g |
| Saturated Fat | 3.8g |
| Cholesterol | 0.072mg |
| Carbohydrates | 0g |
| Dietary Fiber | 0g |
| Sugar | 0g |
| Sodium | 0.03mg |
| Potassium | 0.1819mg |
| Calcium | 0.0051mg |
| Iron | 0.0018mg |