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RecipesPrintE-mail

Easy Beef Stew with Parmesan Polenta



Ingredients:
1   tbsp (15 mL) olive oil
1 1/4   lbs (575 g) boneless top sirloin or New York strip steak, trimmed
1/2   tsp (2 mL) each salt and ground black pepper
2   medium onions
2   garlic clove, pressed
2   cans (14 oz each) beef broth (about 4 cups/1 L), divided
1/3   cup (75 mL) flour
3   stems each fresh rosemary and thyme
1   cup (250 mL) dry red wine such as Cabernet Sauvignon
1 1/2   cups (375 mL) frozen mixed peas and carrots
   Parmesan Polenta (see Cook's Tip)
Directions:
  1. Preheat oven to 400°F (200°C). Heat oil in pan of Covered Roaster over medium-high heat 1-3 minutes or until shimmering.
  2. Cut steak into 1-in. (2.5-cm) cubes and place in Classic Batter Bowl. Add salt and pepper; mix well. Transfer steak to Roaster pan; cook 4-5 minutes or until browned, stirring once. Remove steak from pan; set aside.
  3. Meanwhile, chop onions using Food Chopper. Add onions and garlic pressed with Garlic Press to pan; cook 2-3 minutes or until onions are softened.
  4. Whisk together 1/2 cup (125 mL) of the broth and flour in (2-cup/500-mL) Prep Bowl until flour has dissolved.
  5. Place herbs into Herb Infuser. Add remaining 3 1/2 cups (875 mL) broth, Herb Infuser and wine to pan; bring to a boil.
  6. Reduce heat to medium and whisk in flour mixture using Silicone Sauce Whisk. Simmer 10 minutes.
  7. Meanwhile, prepare Parmesan Polenta (see Cook's Tip).
  8. Add steak and frozen vegetables to pan; return to a simmer 5 minutes. Using Chef's Tongs, remove Herb Infuser from pan. Serve stew with Baked Parmesan Polenta.

Yield: 6

Nutrients per serving: Calories 440, Total Fat 17 g, Saturated Fat 8 g, Cholesterol 105 mg, Sodium 1200 mg, Carbohydrate 36 g, Fiber 3 g, Protein 28 g

U.S. Diabetic exchanges per serving: 2 1/2 Starch, 3 Med-Fat Meat (2 1/2 Carb)

Cook's Tips: To ensure the flour mixture is fully incorporated, whisk it again just before whisking into stew.

For Parmesan Polenta, whisk together 3 cups (750 mL) hot water, 1 cup (250 mL) instant polenta and 1/2 tsp (2 mL) each salt and ground black pepper in Large Micro-Cooker®. Microwave, covered, on HIGH 2-3 minutes or until thick, stirring halfway through cooking. Stir in 1/4 cup (50 mL) butter and 1 cup (250 mL) grated fresh Parmesan cheese. Add 1 egg and mix vigorously until incorporated. Spread mixture evenly into lid of Covered Roaster; bake 9-10 minutes or until Pocket Thermometer registers 160°F (71°C) when inserted into center.