Lemon Pepper Beef Rump & Béarnaise Sauce (Diet)

Ingredients

• 850g raw beef rump, all visible fat trimmed
• 600g peeled potatoes — staple
• 400g peeled parsnips
• 400g fresh broccoli florets
• 150ml pasteurised trim milk
• 100g Anchor Protein Plus plain unsweetened yoghurt
• 10g butter — staple
• 12g garlic — staple
• 30g lemon juice and zest
• 10g Dijon mustard
• 10g cornflour
• 1g dried tarragon
• 10ml white vinegar — staple
• 5ml neutral oil, MEASURED TOTAL for all cooking — staple
• 3g 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. Boil potato and parsnip chunks until tender. Steam broccoli over the pot or cook in the same roasting tray; no raw vegetable side.
2. Mash potato/parsnip with 100ml of the trim milk and 5g of the shared butter; keep hot.
3. Season trimmed rump with lemon zest, black pepper and a little salt. Sear in batches using the measured oil and finish until fully cooked to 75°C; rest before slicing.
4. For an EGG-FREE béarnaise-inspired sauce, whisk cornflour into the remaining 50ml milk with vinegar, mustard, dried tarragon and a splash of water. Heat until thickened; stir in garlic, Anchor yoghurt, lemon juice and remaining 5g butter and warm gently while stirring.
5. Serve beef on the mash with broccoli and the hot lemon-tarragon sauce. For Thanja, cook her extra potatoes separately and add her extra butter only to her portions.
6. 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 remains ask-only. Unspecified béarnaise pottles could contain egg and large amounts of fat: this uses an explicitly egg-free, pasteurised yoghurt/milk/tarragon sauce retaining the béarnaise flavour profile. Exact original sauce-pot size was unspecified; original 615-kcal full-plate estimate is the minimum comparison. - Original serves 4; this variant makes four. Declan: estimated 618 kcal, 56.9g protein, 17.1g fat and 57.2g carbs per serve, INCLUDING the served carb, every sauce/coating and all measured oil. - Thanja’s base plus add-on is approximately 767 kcal/serve, at least the 615 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 200g 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.