Polenta Beef Stew

Polenta Beef Stew

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From: Diabetic Living Magazine

A richly flavored wine sauce coats seasoned beef chuck steak and vegetables in this hearty main dish recipe.

Ingredients 8 servings

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Original recipe yields 8 servings
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  • Beef Stew
  • ¼ cup all-purpose flour
  • 1 teaspoon garlic powder
  • 1 teaspoon dried thyme, crushed
  • 1 teaspoon dried basil, crushed
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 2 pounds boneless beef chuck steak, cut into 1-inch pieces
  • 2 tablespoons olive oil
  • ½ cup chopped onion (1 medium)
  • 1 teaspoon snipped fresh rosemary or ¼ teaspoon dried rosemary, crushed
  • 6 cloves garlic, minced
  • 1 (14 ounce) can beef broth
  • 1½ cups dry red wine
  • 8 ounces boiling onions
  • 5 medium carrots, cut into 1-inch chunks
  • ½ cup snipped fresh flat-leaf parsley
  • ¼ cup tomato paste
  • Fresh rosemary sprigs (optional)
  • Polenta
  • 3 cups milk
  • 1 cup cornmeal
  • 1 cup water
  • 1 teaspoon salt
  • 2 tablespoons butter

Preparation

  • Prep

  • Ready In

  1. To prepare stew: Place flour, garlic powder, thyme, basil, ½ teaspoon salt, and pepper in a plastic bag. Add meat pieces, a few at a time, shaking to coat. In a Dutch oven brown meat, half at a time, in hot oil; drain fat. Return all meat to Dutch oven; add chopped onion, dried rosemary (if using), and garlic. Cook and stir until onion is tender. Stir in broth and wine. Bring to boiling; reduce heat. Simmer, covered, for 1- ½ hours.
  2. Stir in boiling onions and carrots. Bring to boiling; reduce heat. Simmer, covered, about 30 minutes more or until meat and vegetables are tender.
  3. Meanwhile, prepare polenta: In a large saucepan, bring milk just to simmering over medium heat. In a medium bowl, stir together cornmeal, water and salt. Slowly add the cornmeal mixture to the simmering milk, stirring constantly. Cook and stir until the mixture comes to a boil. Reduce heat to low. Cook for 10 to 15 minutes or until the mixture is very thick, stirring occasionally. (If the mixture is too thick, stir in additional milk.) Stir in butter until melted.
  4. Just before serving, stir parsley, tomato paste, and the 1 teaspoon fresh rosemary, if using, into stew. Serve the stew over the polenta. If desired, garnish with rosemary sprigs.

Nutrition information

  • Serving size: ¾ cup
  • Per serving: 357 calories; 8 g fat(3 g sat); 3 g fiber; 30 g carbohydrates; 37 g protein; 41 mcg folate; 92 mg cholesterol; 9 g sugars; 3,917 IU vitamin A; 10 mg vitamin C; 161 mg calcium; 5 mg iron; 560 mg sodium; 897 mg potassium
  • Nutrition Bonus: Vitamin A (78% daily value), Iron (28% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 1 vegetable, 2 starch, 3 lean meat, 3 fat

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