Dinner

Rump Steak with Peppercorn Sauce and Mash

Name: Rump Steak with Peppercorn Sauce and Mash
Prep time: 30 min
Total time: 30 min
Yield: 1 serving
Ingredients: 170 g Rump steak, fat trimmed; 220 g Potato; 50 g Greek yogurt, 0% fat; 5 g Butter; 100 g Beef stock; 100 g Tenderstem broccoli; 1 tsp, coarsely crushed Black pepper; 1 tsp, about 6 g Dijon mustard; To taste Salt

A pub plate with the cream swapped for yogurt in the sauce. Rump, potato mash, tenderstem. 51 g of protein for 493 kcal.

Calories: 493kcal
Protein: 51g
Fat: 13g
Carbs: 44g

Per serving, makes 1. 30 minutes of work. Published 8 September 2026.

Allergens

Milk
Celery
Mustard

Nearly every stock cube and pot lists celery.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Rump steak, fat trimmed170 g
Weighed raw. The same piece weighed after cooking has lost water, so the protein per gram is higher and the total would come out about a quarter over.
Potato220 g
Peeled weight. A floury variety mashes better. Raw, peeled weight.
Greek yogurt, 0% fat50 g
Stirred into the pan off the heat so it does not split.
Butter5 g
Beef stock100 g
Made up from a cube or a pot.
Tenderstem broccoli100 g
Black pepper1 tsp, coarsely crushed
Dijon mustard1 tsp, about 6 g
SaltTo taste

Method

Boil the potatoes in salted water until a knife slides in with no resistance, about twenty minutes. Drain, steam dry for a minute, then mash with the butter and season.
Steam or boil the tenderstem for three minutes while the potatoes finish.
Sear the salted steak in a hot dry pan for three minutes a side, then move it to a plate to rest.
Add the crushed pepper and stock to the same pan and boil hard until reduced by half, scraping up the brown bits. Take the pan off the heat, stir in the mustard and yogurt, and pour it over the sliced steak.

Worth knowing

A cream peppercorn sauce is 150 kcal or more per serving. The yogurt version is about 30 kcal and tastes sharper, which suits the steak.
The yogurt must go in off the heat. Boiled, it separates into grains and the sauce is ruined.

Other dinner recipes that share ingredients with this one, or every dinner between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.