Creamy polenta is the perfect accompaniment to this hearty winter casserole.
Ingredients
- 2 tablespoons plain flour
- 800g gravy beef, trimmed, cut into 3cm pieces
- 2 tablespoons olive oil
- 1 brown onion, chopped
- 2 garlic cloves, crushed
- 1 carrot, peeled, halved, chopped
- 2 celery stalks, trimmed, chopped
- 1 parsnip, peeled, chopped
- 1 1/2 tablespoons fresh rosemary leaves
- 2 cups Massel beef stock
- 1/4 cup tomato paste
- 2 tablespoons balsamic vinegar
- 1/3 cup chopped fresh basil leaves
Soft polenta
- 2 cups milk
- 1 cup polenta
- 1/3 cup finely grated parmesan cheese
Method
- Step 1Place flour and beef in a snap-lock bag. Seal. Shake to coat. Heat half the oil in a large saucepan over high heat. Add half the beef. Cook for 3 to 4 minutes or until browned. Transfer to a plate. Repeat with remaining oil and beef.
- Step 2Reduce heat to medium. Add onion, garlic, carrot and celery to pan. Cook for 3 minutes or until tender. Return beef and juices to pan. Add parsnip, rosemary, stock, tomato paste and vinegar. Bring to the boil. Reduce heat to low. Simmer, covered, for 1 hour. Remove lid. Simmer for 30 minutes, stirring occasionally, or until beef is tender.
- Step 3Meanwhile, make soft polenta: Combine milk and 2 cups cold water in a saucepan over medium-high heat. Bring to the boil. Gradually add polenta, stirring. Reduce heat to low. Simmer, stirring, for 10 minutes or until thickened. Stir in cheese.
- Step 4Add basil to casserole. Stir to combine. Serve casserole with polenta.
- High protein
- Low carb
- Lower gi
Nutrition
2618 kj
Energy
24g
Fat Total
8g
Saturated Fat
4g
Fibre
59g
Protein
157mg
Cholesterol
862.51mg
Sodium
13g
Carbs (sugar)
41g
Carbs (total)
All nutrition values are per serve
- Author: Cathie Lonnie
- Image credit: Mark O'Meara
- Publication: Super Food Ideas
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