Home PSP Health Promotion Balsamic Beef with Polenta

Balsamic Beef with Polenta

Here is a heart healthy recipe to consider that also looks and tastes delicious!

CALORIES 370 • PROTEIN 36 G • TOTAL FAT 12 G • SATURATED FAT 5 G • CHOLESTEROL 75 MG • CARBOHYDRATES 26 G • FIBRE 3 G • SUGARS 6 G • ADDED SUGARS 0 G • SODIUM 220 MG • POTASSIUM 750 MG

INGREDIENTS

• 1 beef tenderloin roast, about 2 lb/1 kg
• 2 tbsp (25 mL) aged balsamic vinegar
• 3 tbsp (45 mL) porcini dust (see tip)
• 1 tsp (5 mL) smoked paprika
• 1/2 tsp (2 mL) each garlic and onion powder
• 1/4 tsp (1 mL) fresh ground pepper
• 1 tbsp (15 mL) canola oil
• 1 onion, thinly sliced
• 1 zucchini, thinly sliced
• 1 each red and yellow bell peppers, thinly sliced
• 1 tsp (5 mL) Italian seasoning
• 8 cups (2 L) no salt added beef broth
• 1 1/4 cups (300 mL) fine cornmeal
• 1/3 cup (75 mL) crumbled blue cheese
• Fresh basil leaves (optional)
• Extra virgin canola oil (optional)

DIRECTIONS

  1. Brush tenderloin evenly all over with vinegar.
  2. In a shallow dish or small baking sheet, combine porcini dust, paprika, salt, garlic and onion powder and pepper. Roll tenderloin roast in spices to coat all over. Place on rack in roasting pan.
  3. Place roast in preheated 500F (260C) oven for 10 minutes. Reduce heat to 275F (135 C) and roast for about 45 minutes or until meat thermometer reaches 135F (57C) for medium rare. Let stand 5 minutes before slicing.
  4. Meanwhile, in a large deep saucepan, heat oil over medium high heat. Saute onion, zucchini, red and yellow peppers with Italian seasoning for 5 minutes or until starting to brown; scrape out onto a plate. Add broth to same pan and bring to a boil. Whisk in cornmeal until starting to thicken. Reduce heat to medium low and, using wooden spoon, stir polenta occasionally for about 7 minutes or until thickened. Stir in sauteed vegetables and cook for 3 minutes. Stir in blue cheese and remove from heat.
  5. Ladle polenta into shallow bowls and top with sliced beef. Sprinkle with basil and drizzle with canola oil, if using to serve.

For more recipes, check out the Heart and Stroke Foundation of Canada Website www.heartandstroke.ca/healthy-living/recipes/

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