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| Ingredients | How to cook rump medallion steaks
How to cook rump medallion steaks
Rump medallions carry the same flavour as rump steak. This is a lean cut and perfect for a quick stir fry using your favourite Asian flavours or alternately you can quickly fry the medallions whole. With these two different methods of cooking you will not be short of ideas on how to cook rump medallions.
The cut
Rump medallions are cut from the eye of the rump, one of the five muscles that make up the whole rump. This short, lean, long shaped muscle has the tenderness of a tenderloin.
How to cook
Best cooking methods – Pan-fry, Stir Fry
You can slice the medallions across the grain and marinate in your favourite Asian stir fry mix. Cook quickly in a hot pan with lots of sliced vegetables. If you want to fry the medallions whole, then season and quickly fry in a hot pan until medium-rare. Serve with a salad and your favourite steak sauce on the side.
Nutritional information
Summary:
- Good source of Protein
- Good source of Vitamin B12 and Zinc.
- Source of Iron
- Low Sodium
Nutrient Composition:
Beef, hindquarter rump steak, separable lean, raw (100g)
- Energy: 593kJ (141kcal)
- Protein: 21.7g
- Total Fat: 6.0g
- Saturated Fat: 2.0g
- Sodium: 49mg
- Iron: 2.3mg
- Zinc: 3.5mg
- Vitamin B12: 2.1ug
Consider nutrition information of other ingredients added while cooking.
Source: The Concise New Zealand Food Composition Tables, 14th Edition 2021
