Chilli beef stew with polenta dumplings
Time to make: 2 hrs 15 mins
( Hands-on time: 35 mins )
Total cost: $ 25.20 / $ 4.20 per serve
(at time of publication)
Nutrition Info.(per serve)
1 tablespoon olive oil
700g lean blade steak or chuck steak, cut in 3cm pieces
2 medium red onions, chopped
2 cloves garlic, thinly sliced
2 red capsicums, chopped
3 teaspoons chilli powder
2 x 400g cans no-added-salt crushed tomatoes
400g can no-added-salt kidney beans, rinsed, drained
1/2 410g can baby corn, halved lengthways
1 cup self-raising flour
2 tablespoons polenta
60g reduced-fat spread
1 egg, lightly beaten
1/4 cup finely grated parmesan
2 tablespoons trim milk
2 tablespoons flat-leaf parsley, chopped
Total fat 17g
Saturated fat 6g
Dietary fibre 6g
1 Preheat oven to 160°C. Set a large flameproof casserole dish (with a lid) over medium-high heat on the stovetop. Heat half of the olive oil. Add steak in batches and cook for 5 minutes, or until browned. Transfer to a bowl and set aside.
2 Heat remaining olive oil in the same dish. Add onions, garlic and capsicums, and cook, stirring, for 5 minutes, or until onion softens. Return reserved meat to dish with chilli powder and cook, stirring, for 1 minute or until fragrant.
3 Add tomatoes and 1 cup cold water to dish then bring to the boil. Cover dish and transfer to oven. Bake for 1 hour 20 minutes, or until beef is tender. Remove dish from oven. Stir kidney beans and baby corn into stew.
4 Meanwhile, combine flour and polenta in a medium bowl. Rub table spread into flour mixture and stir in egg, parmesan and milk to make a soft, sticky dough. Drop level tablespoons of dough on to stew, approximately 2cm apart. Cover dish, return to oven and bake for 20 minutes, or until dumplings are firm to the touch and cooked through.
5 Scatter parsley over chilli beef and dumplings and serve.
Make it gluten free: Use gluten-free flour and check chilli powder is gluten free.
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