Seared Beef Rump & Dijon-Onion Sauce with Fries (Diet)

Ingredients

• 900g raw beef rump, all visible fat trimmed
• 900g peeled potatoes — staple
• 150g onions — staple
• 300g fresh broccoli florets
• 200g fresh carrots
• 200g fresh green beans
• 12g garlic — staple
• 45g Dijon mustard
• 8g brown sugar — staple
• 10g butter — staple
• 15ml white vinegar — staple
• 10ml neutral oil, MEASURED TOTAL for all cooking — staple
• 2g salt and black pepper, measured/to taste

Add this — Thanja

• 200g peeled potatoes
• 20g butter

Quantities are for HER TWO serves of the four-serve batch. Keep separate from Declan’s portions. Adds per Thanja serve: ~149 kcal, 8.2g fat, 17.0g carbs.

Method

1. Heat oven to 220°C fan. Roast potato fries with 5ml of the total oil on two trays, turning halfway. Steam or tray-roast broccoli, carrot and beans with water until tender.
2. Trim rump and sear in batches using the remaining 5ml oil. Finish in the oven if necessary until fully cooked to 75°C; rest before slicing.
3. Soften onion with water in the same pan. Add garlic, mustard, sugar, measured butter, vinegar and 125ml water; simmer into Dijon-onion sauce.
4. Serve sliced beef, fries and all cooked tray vegetables together with the hot sauce.
5. Divide the shared base into four equal portions. Cook the listed extra starch separately (or in two separate ramekins for pies/lasagne), and add all Add this (Thanja) items only across her two portions. Heat cooking cream, cheese and any sauce extras thoroughly; fully cook any egg. No extra ingredients or unmeasured oil beyond those listed.

Notes

- Steak stays ask-only. Keeps Dijon-onion pan sauce; shared butter reduced from 30g to 10g and total oil from 30ml to 10ml. - Original serves 4; this variant makes four. Declan: estimated 646 kcal, 57.4g protein, 19.0g fat and 58.7g carbs per serve, INCLUDING the served carb, every sauce/coating and all measured oil. - Thanja’s base plus add-on is approximately 795 kcal/serve, at least the 730 kcal full-plate comparison used for this original. Add-ons supply both fat and carbohydrate. Original estimates and ambiguous portion sizes are approximate; this is not an individual pregnancy calorie prescription. - Nutrition is estimated from RAW meat, DRY rice/pasta or explicitly cooked noodle weights, and drained canned weights. Raw breast assumes 23g protein/100g; trimmed pork 21g/5g fat; lean beef mince 21.5g/5g fat. Brands, cuts, sauce sugar and pack labels vary; recheck purchased labels and recalculate before quoting precise macros. No fat-draining calorie credit is assumed. - Cook at least 175g whole vegetable ingredients per serve into the meal or roast on its tray; no side salad, fresh herbs, premixed vegetables, mayo, aioli or sour cream. Keep raw meat separate, cook meat to 75°C and all vegetables through; never use precooked meat as the main protein. - Cool leftovers promptly in shallow containers, refrigerate/freeze promptly, and reheat piping hot throughout. Freeze portions not needed within two days. Rice requires prompt cooling too. Use pasteurised dairy, heat cheese/cream sauces thoroughly and cook egg fully set. - STEAK REMAINS ASK-ONLY. Creating this sibling does not authorise buying or auto-selecting it.