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Beef casserole with cheesy polenta

Beef casserole with cheesy polenta

Serves: 
4
Time to make: 
2 hrs (Hands-on time: 15, Cooking time: 105)
Total cost: 
$15.40 / $3.85 per serve
(at time of publication)
Health information: 
Diabetes-friendly
Gluten-free (or can be made gluten-free*)
High fibre
High iron
Low kilojoule
Low sodium

Instructions

Instructions and steps: 

Step 1 Heat oil in a deep frying pan over a medium-high heat. Add quarter of the beef and cook for 5 minutes until browned on all sides. Transfer to a plate. Repeat with the remaining beef.

Step 2 Add onion and carrots to pan. Cook, stirring occasionally, for 8 minutes until onion is soft. Add tomatoes, herbs and 1 1/2 cups water. Bring to the boil. Return beef to pan. Reduce heat to medium-low, partially cover and simmer for 1 1/2 hours or until meat is tender.

Step 3 Combine cornflour and 2 tablespoons cold water in a jug or small bowl. Add to casserole. Stir until mixture thickens.

Step 4 Meanwhile, bring 4 cups water to the boil in a saucepan. Slowly add polenta in a steady stream, stirring constantly, until mixture comes to the boil. Reduce heat to low and stir for 10-15 minutes or until polenta is soft. Stir through parmesan and spread. Spoon onto plates and top with beef casserole. Serve with beans.

Variations

Make it gluten-free: Check cornflour is gluten-free.

About this Recipe

Recipe by: 
First Published: 
July 2011

Rate this recipe

Rating: 
5
Average: 5 (1 vote)
Full ingredient list: 
  • 2 teaspoons olive oil
  • 600g chuck steak or other stewing meat cut such as gravy beef, trimmed, cut in 4cm pieces
  • 1 onion, cut in thin wedges
  • 2 carrots, trimmed, sliced
  • 400g can diced tomatoes
  • 1 teaspoon dried mixed herbs
  • 1 tablespoon cornflour
  • 1 cup polenta
  • 1/4 cup finely grated parmesan cheese
  • 20g reduced-fat spread
  • 4 cups steamed green beans, to serve

Nutritional information (per serve)

Energy: 
1590kJ
Calories: 
380cal
Protein: 
44g
Fat: 
15g
- saturated: 
5g
Carbohydrates: 
40g
- sugars: 
12g
Dietary Fibre: 
6g
Sodium: 
200mg
Calcium: 
180mg
Iron: 
6mg

Nutrition information is given per serve
*NS: not specified