Air Fryer Rump Cap
Rump cap cooked in an air fryer gives a juicy, tender roast with a crisp exterior. This recipe is easy and quick to follow, perfect for a delicious dinner.
Equipment
- 1 Air fryer
- 1 Cutting board
- 1 Knife
- 1 Meat thermometer
- 1 Aluminum foil
Ingredients
- 1 kg rump cap
- 2 tbsp olive oil
- 3 clove garlic
- 1 tbsp fresh rosemary
- 1 tbsp fresh thyme
- 1 tsp Salt and pepper
Instructions
Preparation:
- Take the 1 kg rump cap out of the refrigerator 30 minutes before cooking, so it reaches room temperature.
- Remove any sinews and excess fat from the rump cap.
- Preheat the air fryer to 180°C. (Use a preset program, or let it run for a couple of minutes before cooking)
Marinade:
- Mix 2 tbsp olive oil, the crushed 3 clove garlic, 1 tbsp fresh rosemary and 1 tbsp fresh thyme in a bowl.
- Rub the rump cap thoroughly with the marinade, making sure it is evenly coated.
- Season generously with 1 tsp Salt and pepper
Cooking:
- Place the rump cap in the air fryer with the fat side up.
- Roast the rump cap at 180°C for about 25-30 minutes, or until the meat's internal temperature reaches 58°C for medium-rare. Use a meat thermometer to check the temperature.Start the online kitchen timer here
Resting:
- Take the rump cap out of the air fryer and wrap it in aluminium foil.
- Let the roast rest for 10-15 minutes, so the juices distribute evenly through the meat.
Notes
Slice the rump cap thinly across the grain to ensure tender pieces.
Nutrition
Calories: 312kcalCarbohydrates: 0.5gProtein: 54gFat: 9gSaturated fat: 3gPolyunsaturated fat: 0.5gMonounsaturated fat: 4gCholesterol: 138mgSodium: 242mgPotassium: 849mgFiber: 0.2gSugar: 0.01gVitamin A: 20IUVitamin B1: 0.2mgVitamin B2: 0.3mgVitamin B3: 16mgVitamin B5: 2mgVitamin B6: 2mgVitamin B12: 3µgVitamin C: 1mgVitamin E: 1mgVitamin K: 3µgCalcium: 56mgIron: 5mgMagnesium: 59mgPhosphorus: 509mgSelenium: 72µgZinc: 10mgNet carbohydrates: 0.3g
