In Recipes

Recipe from Chef John van Zyl, courtesy of UCOOK

A carb-free, veggie packed and flavour laden mid-week dinner that is quick to make and loaded with healthy ingredients. Lightly caramelised onions with crunchy beans and broccoli topped with seared rump marinated in an Asian-style ginger-chilli sauce that’ll have you smacking your lips.

For an even healthier version of this recipe, use your Dr Green pan, the only non-stick pan with water based coating and inert green stone with double resistance. Perfect for fat free cooking and easy cleaning.

Online exclusive offer. Get 20% off your Risoli Dr Green pans, valid until 4 October 2017.  Ts & Cs apply.

Make this meal this week. Order all the ingredients you need with UCOOK. Get 50% off your first order when you buy the Breville Healthsmart Grill, Smeg blender or Dr Green cookware. 


Rump steak 160g 320g 640g
Garlic clove 1 1 2
Ginger 8g 15g 25g
Chilli ¼ ½ 1
Onion (red if possible) 1 med 2 med 1 lrg
Sesame seeds 5ml 10ml 15ml
Broccoli florets 100g 200g 400g
Spinach 75g 150g 300g
Green beans 50g 100g 200g
Lime ½ 1 2
Asian Sauce
Sesame oil 5ml 10ml 15ml
Oyster sauce 30ml 50ml 100ml
Soy sauce 15ml 25ml 50ml

Salt & pepper (from your pantry)

Cooking oil (from your pantry)


De-seed and finely slice up the chilli. Peel and finely chop the garlic and ginger. Place your steak in a shallow plate/bowl. In a separate bowl, make the marinade by mixing together the Asian sauce (oyster sauce, sesame oil and soy sauce) with the chilli (to your heat preference), garlic, ginger, some seasoning and 1 / 2 / 3 tablespoons of cooking oil. Pour the marinade over your steak. Set aside to soak up the flavour.

Heat a dry pan (that has a lid and that can fit your veggies later) over a medium heat and add your sesame seeds. Toast until golden, shifting them for even colouring, about 3-5 minutes. Remove from the pan and set aside to cool.

In the meantime, peel and wedge your onion and trim the ends of the green beans. Rinse, de-stem and tear up the leaves of spinach.

Return that same pan over a medium heat with a drizzle of cooking oil. Add the onion wedges and cook with the lid on for 3-5/3-5/5-7 minutes, shifting them occasionally. Once the onion has softened and caramelized a bit, add the broccoli and green beans. Add a drizzle of water and pop the lid on to allow the veggies to steam until the broccoli and beans are almost cooked 2-3/2-3/3-5 minutes, then add the spinach and allow to wilt with the lid on for a further 1 -2 minutes. Remove from the heat, drizzle over half your lime, season well and set aside.

In the meantime, heat up a griddle pan or a non-stick pan over a medium-high heat with a drizzle of cooking oil. Wipe off any excess marinade & bits of garlic/ginger/chili from your steak and set the marinade aside for later.

When the pan is hot, use tongs to sear your steak(s) fat side down to render the fat crispy, about 1-2 minutes. Then cook the steak(s) on each side for 2-3 minutes (ideally turning them only once). Cook to your desired preference. For the last 2 minutes add the marinade back to the pan and let it come to a simmer. Remove from the heat and let the steak rest for 2 minutes.

Slice the steak and serve alongside your hot seasonal greens. Pour the marinade from the pan over the creation and sprinkle with your toasted sesame seeds. Serve alongside some fresh lime! What a triumph, well done chef!


Recommended Posts
Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.

Not readable? Change text. captcha txt