Spice up beef steak with small Thai chilies, dijon mustard, tomato purée and some dry red wine. Serve with low glycemic index polenta for its insoluble fiber to make it a diabetic main course.
Adding dry red wine in moderation to pair with this main course is actually good for diabetics. Prized for its Resveratrol content, red wine not only can improves cardiac health and reduces cholesterol levels, now it has been found to curb insulin resistance. As long as the wine you use is good enough to drink with the meal, any dry red will suffice. However in keeping with the Italian feel of this recipe, Chianti used in this entrée recipe.
Low glycemic index food such as polenta (a kind of oats and grains) are a rich source of insoluble fiber (predominantly cellulose) and thus are digested more slowly, which helps to maintain steady blood glucose levels. Include fiber-packed food in the cooking helps to lower the overall glycemic value of the meals.
Preparation time 15 minutes
Cooking time 1 hour 45 minutes
Serves 4
Beef, Wine and Chili Casserole with Polenta Recipe | Diabetic Main Meal Recipes
Ingredients :
2 teaspoons low-fat dairy-free spread
1.5kg lean beef chuck steak,cut into 3cm pieces
2 cloves garlic, crushed
3 fresh small Thai chilies,sliced thinly
2 teaspoons dijon mustard
1 large brown onion (200g),sliced thickly
2 medium tomatoes (380g), chopped coarsely
410g can tomato purée
¾ cup (180ml) dry red wine
½ cup (125ml) beef stock
1.125 liters (4½ cups) water
1 cup (170g) polenta (a dish made from boiled cornmeal)
¼ cup (20g) finely grated parmesan
2 tablespoons coarsely chopped fresh flat-leaf parsley
Method :
- Melt spread in large saucepan, then cook beef in batches until browned all over. Cook garlic, chili, mustard and onion in same pan, stir until onion softens. Return beef to pan with tomato, cook and stir about 2 minutes.
- Add tomato purée, wine, stock and ½ cup of the water to pan, then bring to a boil. Simmer, covered, about 1½ hours or until beef is tender, stirring occasionally.
- Bring the remaining water to a boil in medium saucepan. Add polenta, cook and stir over medium heat about 10 minutes or until thickened. Stir cheese into polenta.
- Stir parsley into casserole just before serving with polenta.
Serving suggestion :
Serve with baby rocket leaves sprinkled with flaked parmesan and a squeeze of lemon juice, if desired.
Nutritional facts per serving :
2058kJ (492 cal); 14.3g total fat (6.2g saturated fat);26.7g carbohydrate; 3.7g fiber; low GI
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