High Protein Beef Rump Cap Roast (Picanha) - Under 400 Calories

👨‍🍳 Instructions

1. 1
   Step 1

   Preheat the oven to 140°C/285°F (120°C fan-forced).

2. 2
   Step 2

   Pat excess moisture off the surface of the rump cap with paper towels.

3. 3
   Step 3

   Score the fat cap with 2.5cm / 1" diamonds – cut well into the fat but don't cut into the meat.

4. 4
   Step 4

   Rub the meat surface with 2 teaspoons of the salt and half the pepper (ie underside and sides). Then rub the remaining 3 teaspoons of salt and pepper into the fat cap.

5. 5
   Step 5

   Place the beef on a rack set on a tray. Insert an oven-safe meat thermometer into the middle of the thickest part of the beef, if using.

6. 6
   Step 6

   Roast until the internal temperature is 48°C / 118°F, between 70 to 90 minutes.

7. 7
   Step 7

   Remove from the oven and leave on the counter for 30 – 40 minutes to rest. The internal temperature will climb to 56°C / 132.8°F.

8. 8
   Step 8

   Halfway through the resting time, preheat the oven grill / broiler as high as it will go. Arrange the shelf so the surface of the fat cap will be 12cm / 5" from the heat element.

9. 9
   Step 9

   Grill rump cap for 2 – 3 minutes until the fat cap is golden and a bit crisp.

10. 10
    Step 10

    Cut the beef thinly into 8mm / 1/3" slices and serve with sauce of choice.