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Beef Rump Steaks With Crunchy Greens & Brown Rice

Accredited Practicing Dietitian Geraldine Georgeou has developed a specially formulated “Study Diet”, a higher protein, low GI diet packed with nutrient-rich foods recommended in the Dietary Guidelines.

Perfect for your teenagers who are about to embark on their final exams!


  • 4 x 200g beef rump steaks, fat trimmed

  • 200g (1 cup) brown rice

  • 300g, sugar snap peas, trimmed

  • 300g snow peas, trimmed

  • 2cm piece ginger, finely grated

  • 1 tbsp soy sauce, salt reduced

  • 2 tsp toasted sesame seeds

  • ½ tsp sesame oil


  • 1.

    Cook the brown rice in a saucepan of boiling water for 25 minutes or until rice is cooked or alternatively cook according to packet instructions

  • 2.

    Preheat a lightly greased char grill pan or barbecue to high. Meanwhile, cook the rump 2½ minutes each side or until cooked to your liking. Rest, covered loosely with foil, for 5 minutes before serving

  • 3.

    Meanwhile, cook the sugar snaps and snow peas in a saucepan of boiling water for 2½ minutes or until cooked but still crunchy. Drain and place in a bowl with ginger, soy sauce, sesame seeds and oil. Toss to combine

  • 4.

    To serve, divide the vegetables and rice among four plates and top with the beef rump steaks

  • 5.

    Tips: If you like, substitute the brown rice with your favourite grain, such as couscous, basmati rice or barley

  • 6.

    Tips: Mix and match your choice of vegetable according to seasonality and availability


Parents and students interested in the Study Diet can download the meal plans from:

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