Directions:
- Put your rump steak in one layer, in a baking tray or casserole dish. Choose one that the meat just fits in, without overlapping.
- Sprinkle over salt and pepper, thinly sliced onion, sliced tomatoes, and tomato sauce. Sprinkle over plain flour, and cover the meat with cold water. The amount depends on the size of your pan, but the meat and flour should be covered.
- Cover with lid or alfoil, I use a cookie tray :).
- Put in a very slow oven and leave for about 2 hours.The flour should have turned into the best gravy by then, if, after an hour, there are still bits of flour showing, give them a little whisk with a fork.
- When cooked, the meat will be good, but the gravy will be sensational!
- Serve with mashed potatoes and greens.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 698.98 Kcal (2926 kJ) | ||
| Calories from fat | 192.1 Kcal | ||
| % Daily Value* | |||
| Total Fat | 21.34g | 33% | |
|---|---|---|---|
| Sodium | 1060.36mg | 44% | |
| Potassium | 282.72mg | 6% | |
| Total Carbs | 31.33g | 10% | |
| Sugars | 6.09g | 24% | |
| Dietary Fiber | 4.07g | 16% | |
| Protein | 73.52g | 147% | |
| Vitamin C | 10.3mg | 17% | |
| Iron | 1.5mg | 8% | |
| Calcium | 76.7mg | 8% | |
| Amount Per 100 g | |||
| Calories | 176.89 Kcal (741 kJ) | ||
| Calories from fat | 48.62 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.4g | 33% | |
|---|---|---|---|
| Sodium | 268.34mg | 44% | |
| Potassium | 71.55mg | 6% | |
| Total Carbs | 7.93g | 10% | |
| Sugars | 1.54g | 24% | |
| Dietary Fiber | 1.03g | 16% | |
| Protein | 18.61g | 147% | |
| Vitamin C | 2.6mg | 17% | |
| Iron | 0.4mg | 8% | |
| Calcium | 19.4mg | 8% | |
* 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.
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