100g of rump steak contains approximately:

• 21.2g protein 
• 2.9g fat 
• 105 calories 
• 0g carbohydrates 
• The rump steak is a good source of iron, zinc, and vitamin B12.

Hot and Fast

1. GRILLING
Preheat a grill or charcoal cooker to high heat. Brush both sides of the steak with oil and season with salt and pepper. Place the steak on the grill and cook for about 3-4 minutes per side for medium-rare, or until it reaches your desired level of doneness. Let it rest for a few minutes before slicing and serving. 

2. PAN-FRYING
Heat a skillet over medium-high heat. Add oil and wait until it's hot. Season the steak with salt and pepper and add it to the skillet. Cook for 3-4 minutes per side for medium-rare or until it reaches your desired level of doneness. Let it rest for a few minutes before slicing and serving.