Time to make: 1 hr
( Hands-on time: 30 mins )
Total cost: $ 44.00 / $ 5.50 per serve
(at time of publication)
Nutrition Info.(per serve)
- 1kg premium beef mince
- 2 cups fresh breadcrumbs
- 2 cloves garlic, crushed
- 1 egg
- 1/2 teaspoon salt
- 3 tablespoons flour
- 2 tablespoon olive oil
- 2 onions, diced
- 2 tablespoons no-added-salt tomato paste
- 2 swedes, peeled, diced
- 3 carrots, trimmed or 500g baby carrots
- 3 parsnips, peeled, cut in thick rounds
- 2 cups stout beer
- 2 cups liquid salt-reduced beef stock
- 5 sprigs thyme
- 3 cups dry polenta
- 4 cups broccoli
Total fat 14g
Saturated fat 5g
Dietary fibre 9g
1 Place beef, breadcrumbs, garlic, egg and salt in a large bowl. Mix until well blended. With wet hands shape meat into about 64 small balls. Place in bowl and sprinkle flour over. Toss lightly to coat.
2 Heat a large deep-lidded frying pan to high. Add half the oil. Brown meatballs then transfer to a plate and set aside. Add the remaining oil and onions. Cover and fry on low for 5 minutes until soft.
3 Add tomato paste. Heat, while stirring, for 1 minute. Add vegetables, stout, stock and thyme. Bring to the boil. Cover, reduce heat and simmer for 30 minutes. Return meatballs to pan and simmer for 10 more minutes, stirring occasionally.
4 Prepare polenta following packet directions. Steam broccoli. Serve large spoons of stew over polenta with broccoli on the side.
To freeze: Pack in a freezer-safe container and freeze for up to 6 weeks. To thaw, defrost in the microwave for 10 minutes, then in a saucepan, reheat gently until simmering.