Seared Beef Rump & Dijon-Onion Sauce with Fries

Ingredients

• 700g beef rump steak
• 6 potatoes — staple
• 4 radishes
• 1 onion
• 2 bags green beans
• 4 cloves garlic
• 3 tbsp Dijon mustard
• 2 tsp brown sugar + 30g butter — staple
• drizzle balsamic or white wine vinegar
• 1 head cos lettuce, washed and torn
• 1 telegraph cucumber, sliced
• 3 tomatoes, cut into wedges
• 1 carrot, grated

Method

1. Oven 240°C/220°C fan. Potato fries with oil + salt, spread over TWO trays, 25-30 min, swapping tray positions halfway.
2. Slice radish + onion thin, halve beans, chop garlic. Season beef.
3. Beans in oil 4-5 min; add garlic 1 min; tip into a bowl. Sear beef in the hot pan 4-5 min/side — two batches or two pans so it sears rather than greys; rest.
4. Sauce: soften the whole sliced onion 6-8 min; medium heat, add Dijon, brown sugar, butter, ½ cup water; dark and sticky 4-6 min.
5. Salad: beans + torn cos + cucumber + tomato + grated carrot + radish, dressed with vinegar + oil. Slice beef, sauce over, fries alongside.

Notes

Serves 4 (cook once, eat two days). Protein-first portioning: meat set to 700g per 4 serves to land ~43g protein/serve (house rule). Sauce, fries and salad stay at their existing quantities — the beef is up 40%, which the Dijon-onion sauce still coats. Est ~700cal/serve including fries + oils (630 was light); original HF 601cal/41.4g. Sear in two batches (or two pans) — 700g in one pan will grey rather than crust. Veg sweep: the mixed salad leaf bags are replaced by the house Side salad built from a cos lettuce, cucumber, tomato and grated carrot (beans and radish stay), ~190g veg/serve with the beans; calories +20. Onion, garlic, Dijon and the vinegar lost their staple markers and gained search hints.