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Braised Beef over Butternut Squash Polenta

Braised Beef over Butternut Squash Polenta

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Rated: 0
  • Makes: 6 servings
  • Prep 30 mins
  • Bake 2 hrs
  • Cook 25 mins
  • Serving Size: 1 cup meat mixture and 1/3 cup polenta
  • Carb Grams Per Serving: 31

Ingredients

  • 2 pounds boneless beef chuck shoulder pot roast
  • 4 teaspoons olive oil
  • 2 stalks celery, cut into 2-inch pieces
  • 2 medium carrots, cut into 2-inch pieces
  • 2 medium parsnips (about 12 ounces), peeled and cut into 2-inch pieces
  • 1/2 cup coarsely chopped onion (1 medium)
  • 1/2 of a medium turnip, peeled and cut into 2-inch pieces (about 4 ounces)
  • 1/2 of a small rutabaga, peeled and cut into 2-inch pieces (about 4 ounces)
  • 1/2 cup dry red wine or reduced-sodium beef broth
  • 2 teaspoons snipped fresh rosemary
  • 1 1/2 cups water
  • 1 cup lower-sodium beef broth
  • 2 teaspoons Kitchen Bouquet
  • 1/3 cup fat-free milk
  • 1/4 cup water
  • 1 cup cold water
  • 3/4 cup yellow cornmeal
  • 1/2 of a 10-ounce package frozen butternut squash (2/3 cup), thawed
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/4 cup cold water
  • 1 1/2 tablespoons all-purpose flour
  • Fresh parsley leaves

Directions

  1. Preheat oven to 325 degrees F. Trim fat from beef. Cut meat into 1 1/2-inch pieces. In an ovenproof 4-quart Dutch oven heat 2 teaspoons of the oil over medium heat. Cook meat, half at a time, until browned, stirring frequently. Remove meat from Dutch oven.
  2. In the same Dutch oven cook celery, carrots, parsnips, onion, turnip, and rutabaga in the remaining 2 teaspoons oil for 5 to 7 minutes or until vegetables start to brown. Remove from heat. Stir in wine and rosemary. Add the 1 1/2 cups water, beef broth, and Kitchen Bouquet; cook and stir over medium heat until boiling, stirring to scrape up any browned bits from bottom of Dutch oven.
  3. Bake, covered, about 2 hours or until meat is tender.
  4. Meanwhile, for polenta, in a medium saucepan combine milk and 1/4 cup water; bring to boiling. In a medium bowl stir together the 1 cup cold water and cornmeal. Slowly add the cornmeal mixture to the boiling milk mixture. Reduce heat to medium low. Stir in squash, salt, and pepper. Cook for 25 to 30 minutes or until mixture is very thick and tender, stirring frequently and adjusting heat as needed to maintain a slow boil.
  5. Stir together 1/4 cup cold water and flour. Add to meat mixture. Cook and stir over medium heat until thickened and bubbly; cook and stir for 1 minute more.
  6. Spoon soft polenta into shallow serving bowls. Top with braised meat and vegetables. Sprinkle with parsley leaves.

Nutrition Facts Per Serving:

Servings Per Recipe: 6
PER SERVING: 379 cal., 11 g total fat (4 g sat. fat), 100 mg chol., 430 mg sodium, 31 g carb. (4 g fiber, 7 g sugars), 36 g pro.

Diabetic Exchanges

Starch (d.e): 2; Lean Meat (d.e): 4; Fat (d.e): 2; Mark as Free Exchange (d.e): 0