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Jerk Beef Rump & Rainbow Fries
High Protein
Calorie Smart
Under 40g carbs
Jerk Beef Rump & Rainbow Fries

with Green Beans & Coriander

10 min
Difficulty: 1/3
Creole/Cajun

Bring a bunch of colour and character to your next dinner with the subtle heat of jerk-spiced beef rump and the crunchy goodness of beetroot, sweet potato and carrot fries. Serve with fresh green beans, lime and coriander for a flavour to remember! *This recipe is under 650kcal per serving and under 40g carbohydrates per serving.*

Utensils

Large Non-Stick Pan
Baking Paper

Tags

Quick
Healthy
High Protein
Classic-plates
Quick Prep
Latin-american-faves
Easy
Prepped in 10
Calorie Smart
Under 40g carbs
Naturally GF
Back to School
Ingredients
Coriander

Coriander

1 packet

Beef Rump

Beef Rump

300 g

Trimmed Green Beans

Trimmed Green Beans

1 packet

Sweet potato

Sweet potato

1

Lime

Lime

1

Mild Caribbean Jerk Seasoning

Mild Caribbean Jerk Seasoning

1 sachet

Carrot

Carrot

1

Beetroot

Beetroot

1

Olive oil

Olive oil

1 drizzle

Preparation
1
Bake the veggie fries

• See ‘Top Steak Tips!’ (below left).
• Preheat oven to 240°C/220°C fan-forced.
• Cut sweet potato, carrot and beetroot into fries.
• Place veggies fries on a lined oven tray. Drizzle with olive oil, season with saltand toss to coat.
• Spread out evenly, then bake until golden and tender, 20-25 minutes. 


TIP: If your oven tray is crowded, divide the veggie fries between two trays. 

2
Cook the beef

• Season beef rump with salt and pepper.
• In a large frying pan, heat a drizzle of olive oil over medium-high heat.
• When oil is hot, cook beef and mild Caribbean jerk seasoning, turning, for 3-4 minutes each side for medium-rare, or until cooked to your liking. Transfer to a plate to rest.

3
Cook the green beans

• While beef is cooking, add trimmed green beans and a splash of water to a microwave-safe bowl, then cover with a damp paper towel.
• Microwave green beans on high until just tender, 2-4 minutes.
• Drain green beans, then return to the bowl and cover to keep warm.
• Slice lime into wedges. 

4
Finish & serve

• Slice beef.
• Divide jerk beef rump, rainbow fries and green beans between plates.
• Tear over coriander and serve with lime wedges. Enjoy! 

Nutrition per serving

363

kcal

Calories

1520

kJ

Energy (kJ)

9.7

g

Fat

2.5

g

of which saturates

31.3

g

Carbohydrate

19.2

g

of which sugars

10.6

g

Dietary Fibre

36.5

g

Protein

26.6

mg

Cholesterol

733

mg

Sodium

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