#FoodieFriday Rosemary and Garlic Butter Steak

Happy Steak Night!

You need the right fuel to prepare for a Spartan Race which is why we are bringing you another #FoodieFriday with a delicious recipe from our recipe box partner Green Chef!

This week it is the unsung hero of steak cuts, rump steak, with rosemary and garlic, cheesy broccoli and roasted plum tomatoes. Rump steak is often beautifully tender with a gamey flavour that stands up wonderfully to bold seasoning, such as the rosemary and garlic butter in this recipe. Served with golden roasted tomatoes and broccoli oozing with melted cheddar. Happy steak night.

Packed with muscle building protein, this delicious but healthy recipe will help you power through your weekend Spartan workouts. Once you’ve finished don’t forget to upload a photo of you enjoying your steak night and tag @spartanraceuk with the hashtag #FoodieFriday.

If you don’t eat meat, don’t worry. Green Chef meal-kits make it easy to choose the diet plan that suits you best or mix and match from new recipes each week. With keto, lower carb, flexitarian, vegetarian and vegan, options there is something for every Spartan! Each carefully packed Green Chef box is delivered straight to your door and contains premium pre-measured ingredients and easy-to-follow recipes for balanced dishes, saving you time and reducing food waste.

An exclusive offer for Spartans

Green Chef is offering Spartans an exclusive (and might we add tasty) discount, to help fuel Spartan victories. To get 40% off your first box, and 20% of your next three sign up with the code GREENCHEFSPART40.

Recipe: Rosemary and Garlic Butter Steak with Cheesy Broccoli and Roasted Plum Tomatoes

2 beef rump steaks (approx. 300g) 10g unsalted butter 335g broccoli 250g plum tomatoes 2 garlic cloves 30g mature cheddar 0.75g of dried rosemary (a bit less than a quarter of a teaspoon)

  1. Remove the steaks and butter from the fridge and bring up to room temperature. Preheat your oven to 220°C/200°C fan/gas mark 7. Cut the broccoli into small florets and halve the premium tomatoes. Peel and grate the garlic (or use a garlic press). Grate the Cheddar cheese.

  2. To roast your Place the broccoli florets on a lined baking tray. Drizzle with oil and, if you’d like to, season with salt and pepper. Toss to coat. Roast the broccoli on the middle shelf of your oven for five minutes.

  3. While the broccoli cooks, mix the softened butter, half of the dried rosemary and half of the garlic in a small bowl. Season with salt and pepper and set aside your garlic butter for later. 

  4. After 5 minutes, remove the tray from the oven and flip the broccoli. Add the tomatoes to the other half of the tray. Drizzle them with oil, then sprinkle over the remaining garlic and dried rosemary. If you’d like to, season with salt and pepper. Sprinkle the cheddar over the broccoli and return to the oven and roast on the middle shelf until the cheese has melted and the tomatoes are golden, which should take just over five minutes.

  5. Meanwhile, season both sides of the steaks with salt and pepper. Heat a splash of oil in a large frying pan on a high heat. Once very hot, brown each side of the steaks. For medium-rare this should be 1 minute 15 seconds, for medium: 1 minute and 45 seconds and for well done 2 minutes.  With 30 secs to go, lower the heat to medium and add the garlic butter, turning to coat. Transfer to a plate to rest, covering with a plate or foil to keep warm. Keep the butter sauce in the pan off the heat. Remember to wash your hands and equipment after handling raw meat. The steak is safe to eat when the outside is browned.

  6. When rested, slice the steak widthways into 1cm pieces. Fan them out on your plates and pour over any garlic butter sauce from the pan. Serve with the cheesy broccoli and roasted plum tomatoes. 

Nutritional Information

(per two people) KiloCalories 729 KiloJoules 3052 Fats 56.30 Saturated fats 25.5 Carbohydrates 9.74 Sugars 6.85 Proteins 40.30 Salt 0.802 Dietary fibers 4.85 Cholesterol 0.00

Don't forget your exclusive offer for Spartans

To get 40% off your first box, and 20% of your next three sign up with the code GREENCHEFSPART40.

Stay tuned for our next amazing recipe from Green Chef: vegan hoisin sushi bowls. And you can check out our last #foodiefriday from Green Chef: honey halloumi tacos.

Don't forget to follow Green Chef on Instagram or Twitter.


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