Braised Beef and Root Vegetables with Butternut Squash Polenta

Braised Beef and Root Vegetables with Butternut Squash Polenta

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From: Diabetic Living Magazine

Tender pot roast and tasty root vegetables are served on a bed of creamy butternut squash polenta. If you aren't a fan of polenta, you can serve this recipe with mashed sweet potatoes. Peel and cube 2 medium sweet potatoes; cook in boiling water until tender. Drain and mash, adding fat-free milk, then season with salt.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • Braised Beef
  • 2 pounds boneless beef chuck shoulder pot roast
  • 4 teaspoons olive oil
  • Root Vegetables
  • 2 stalks celery, cut into 2-inch pieces
  • 2 medium carrots, cut into 2-inch pieces
  • 2 medium parsnips (about 12 ounces), peeled and cut into 2-inch pieces
  • ½ cup coarsely chopped onion (1 medium)
  • ½ medium turnip, peeled and cut into 2-inch pieces (about 4 ounces)
  • ½ small rutabaga, peeled and cut into 2-inch pieces (about 4 ounces)
  • ½ cup dry red wine or reduced-sodium beef broth
  • 2 teaspoons snipped fresh rosemary
  • 1½ cups water
  • 1 cup lower-sodium beef broth
  • 2 teaspoons Kitchen Bouquet
  • Butternut Squash Polenta
  • ⅓ cup fat-free milk
  • ¼ cup water
  • 1 cup cold water
  • ¾ cup yellow cornmeal
  • ½ of a 10-ounce package frozen butternut squash ( ⅔ cup), thawed
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
  • ¼ cup cold water
  • 1½ tablespoons all-purpose flour
  • Fresh parsley leaves

Preparation

  • Prep

  • Ready In

  1. Prepare Braised Beef: Preheat oven to 325°F. Trim fat from beef. Cut meat into 1½-inch pieces. In an ovenproof 4-quart Dutch oven, heat 2 teaspoons of the oil over medium heat. Cook meat, half at a time, until browned, stirring frequently. Remove meat from Dutch oven.
  2. Prepare Root Vegetables: In the same Dutch oven cook celery, carrots, parsnips, onion, turnip and rutabaga in the remaining 2 teaspoons oil for 5 to 7 minutes or until vegetables start to brown. Remove from heat. Stir in wine and rosemary. Add the 1½ cups water, beef broth and Kitchen Bouquet; cook and stir over medium heat until boiling, stirring to scrape up any browned bits from bottom of Dutch oven.
  3. Bake, covered, about 2 hours or until meat is tender.
  4. Meanwhile, prepare Butternut Squash Polenta: In a medium saucepan combine milk and ¼ cup water; bring to boiling. In a medium bowl stir together the 1 cup cold water and cornmeal. Slowly add the cornmeal mixture to the boiling milk mixture. Reduce heat to medium low. Stir in squash, salt and pepper. Cook for 25 to 30 minutes or until mixture is very thick and tender, stirring frequently and adjusting heat as needed to maintain a slow boil.
  5. Stir together ¼ cup cold water and flour. Add to meat mixture. Cook and stir over medium heat until thickened and bubbly; cook and stir for 1 minute more.
  6. Spoon soft polenta into shallow serving bowls. Top with braised meat and vegetables. Sprinkle with parsley leaves.

Nutrition information

  • Serving size: 1 cup meat mixture and ⅓ cup polenta
  • Per serving: 379 calories; 11 g fat(4 g sat); 4 g fiber; 31 g carbohydrates; 36 g protein; 100 mg cholesterol; 7 g sugars; 430 mg sodium;
  • Carbohydrate Servings: 2
  • Exchanges: 4 lean protein, 2 fat, 2 starch

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