Crusted Roast Rump Steak With Crispy Speckled Onion Rings Recipe

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Crusted Roast Rump Steak With Crispy Speckled Onion Rings
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Ingredients
14
Count
Nutrition
569
Calories
Total time
45
Minutes
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Ingredients:

Directions:

  1. Begin by putting the onion rings into soak for a minimum of 15 minutes.
  2. Cut the onion into 1cm wide slices and separate the rings.
  3. Pour over the milk and set aside, turning the onion rings occasionally.
  4. Take the steaks out of the fridge and leave at room temperature for 20 minutes.
  5. Preheat the oven to 220°C.
  6. Break the bread into pieces and blitz in a food processor to form rough breadcrumbs.
  7. Remove and set aside.
  8. Then, place the capers, sun dried and fresh tomatoes, the oil, basil and some salt and pepper in the food processor and blitz until pulped.
  9. Add the breadcrumbs and blitz once more until evenly mixed.
  10. Place the steaks on lightly oiled baking sheet and spoon over the tomato crumb mixture.
  11. Cook in the oven for 10 minutes until the steaks are browned but still a little pink in the middle.
  12. Meanwhile, heat 5cm of oil in a deep frying pan.
  13. Mix together the flour, chives and some salt and pepper.
  14. Drain the onion rings, dust in the flour, shaking of any excess, then fry in batches for 2-3 minutes until crisp and golden brown.
  15. Drain on kitchen paper.
  16. Transfer the steaks to 4 warm serving plates and allow to rest for a few minutes.
  17. Pile the speckled onion rings on the side, garnish with fresh basil leaves and serve.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 569.06 Kcal (2383 kJ)
Calories from fat 201.17 Kcal
% Daily Value*
Total Fat 22.35g 34%
Cholesterol 1.55mg 1%
Sodium 419.91mg 17%
Potassium 973.92mg 21%
Total Carbs 83.52g 28%
Sugars 4.71g 19%
Dietary Fiber 6.66g 27%
Protein 8.44g 17%
Vitamin C 15.9mg 27%
Iron 2.4mg 13%
Calcium 219.1mg 22%
Amount Per 100 g
Calories 207.94 Kcal (871 kJ)
Calories from fat 73.51 Kcal
% Daily Value*
Total Fat 8.17g 34%
Cholesterol 0.57mg 1%
Sodium 153.44mg 17%
Potassium 355.88mg 21%
Total Carbs 30.52g 28%
Sugars 1.72g 19%
Dietary Fiber 2.43g 27%
Protein 3.09g 17%
Vitamin C 5.8mg 27%
Iron 0.9mg 13%
Calcium 80.1mg 22%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 12.4
    Points
  • 15
    PointsPlus

Good Points

  • saturated fat free,
  • cholesterol free

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