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Italian Beef and Polenta
Diabetic Living Magazine
“If you haven't made polenta before, you'll want to try this main-dish beef and polenta recipe. The Parmesan polenta is easy to prepare and pairs nicely with the broiled steak and sautéed vegetables.”
1 pound boneless beef tri-tip steak, 1- to 1½-inches thick
¼ teaspoon salt
¼ teaspoon ground black pepper
1 tablespoon olive oil
2 cups red sweet pepper strips
2 cups trimmed fresh green beans
¾ cup instant polenta
2 tablespoons finely shredded Parmesan cheese
2 teaspoons snipped fresh oregano
1Preheat broiler. Trim fat from steak. Cut steak into four portions; sprinkle with salt and black pepper. Place steak portions on the unheated rack of a foil-lined broiler pan. Broil 3 to 4 inches from heat for 14 to 18 minutes or until desired doneness, turning once halfway through broiling. Cover and let stand for 5 minutes.
2Meanwhile, in a large skillet, heat olive oil over medium-high heat. Add sweet pepper and green beans; reduce heat to medium. Cook and stir for 8 to 10 minutes or until vegetables are tender.
3Prepare polenta according to package directions. Stir in Parmesan cheese and 1 teaspoon of the oregano.
4To serve, stir the remaining 1 teaspoon oregano into the vegetables. Divide polenta mixture and vegetable mixture among four dinner plates; top with steak.
Variation: Italian Beef and Salsa Wraps: Prepare as above, except omit the salt and olive oil. Substitute 2 cups shredded lettuce and 2 cups diced tomatoes for the red sweet pepper and green beans; do not cook the lettuce and diced tomato. Substitute four 8-inch whole-grain tortillas, warmed, for the polenta. Serve with ½ cup salsa and omit the oregano and Parmesan cheese. Thinly slice beef. Nutrition Per Serving: 311 cal., 10 g total fat (3 g sat. fat), 46 mg chol., 576 mg sodium, 21 g carb., 12 g fiber, 32 g protein. Daily Values: 58 percent vitamin A, 32 percent vitamin C, 13 percent calcium, 23 percent iron. Exchanges: 1 vegetable, 1 starch, 3.5 lean meat, 1 fat. Carb Choices: 1.5.
Variation: Italian Beef with Steak and Potatoes: Prepare as above, except substitute 4 cups halved fresh mushrooms for the red sweet pepper and green beans. Substitute 1⅓ cups hot mashed cooked potatoes for the polenta. Substitute 1 teaspoon snipped fresh rosemary and ¼ teaspoon cracked black pepper for the oregano and Parmesan cheese, stirring half of the herb and black pepper into the mashed potatoes and half into the cooked mushrooms. If desired, sprinkle with snipped fresh oregano. Nutrition Per Serving: 258 cal., 11 g total fat (2 g sat. fat), 46 mg chol., 313 mg sodium, 13 g carb., 2 g fiber, 27 g protein. Daily Values: 0 percent vitamin A, 24 percent vitamin C, 4 percent calcium, 14 percent iron. Exchanges: 1 vegetable, 1 starch, 3 lean meat, 1 fat. Carb. choices: 1.