Light Provençal Beef and Mushroom Daube with Herbed Polenta
A healthy 45-minute Provençal beef daube with mushrooms. Low-calorie, high-protein Mediterranean din
A streamlined Provençal daube featuring tender beef medallions and earthy cremini mushrooms braised in a crimson wine and herb reduction. The technique involves quick-searing beef for Maillard complexity, then building a flavor base with sofrito vegetables before the brief simmer.
Ingredients
Serves 4
- 150g lean beef chuck, trimmed and sliced 1cm thick
- 200g cremini mushrooms, quartered
- 1 medium carrot, julienned
- 1 medium onion, finely diced
- 3 cloves garlic, minced
- 60ml dry red wine
- 240ml low-sodium beef broth
- 1 can (400g) diced tomatoes
- 1 tbsp extra virgin olive oil
- 1 tsp fresh thyme
- 1/2 tsp dried Herbes de Provence
- 1 bay leaf
- Salt and freshly ground black pepper to taste
- 120g quick-cook polenta
- 15g fresh parsley, chopped
Method
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Step 1: Pat beef dry with paper towels, then season generously with salt and pepper. Heat olive oil in a large sauté pan over medium-high heat until shimmering—you want a hard sear. Cook beef in single layer for 45 seconds per side until deep mahogany crust forms. Transfer to a plate, juices reserved.
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Step 2: Reduce heat to medium. Add onion and carrot to the same pan, sauté for 4 minutes until softened and onion turns translucent. Listen for the gentle sizzle—add garlic and cook 30 seconds until fragrant, stirring constantly to prevent burning.
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Step 3: Pour in red wine, using a wooden spoon to scrape up all the browned bits (the fond). Let wine reduce by half, about 2 minutes—you'll see the mixture thicken slightly and smell intensely aromatic.
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Step 4: Add beef broth, diced tomatoes, Herbes de Provence, thyme, and bay leaf. Bring to a gentle simmer. Return beef and any accumulated juices to the pan. Cover and cook for 18 minutes, stirring once halfway.
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Step 5: While beef simmers, bring 480ml water to boil in a separate pot. Add a pinch of salt. Slowly whisk in polenta in a steady stream. Cook 3-4 minutes, stirring frequently, until thickened. Remove from heat, cover, let rest 2 minutes.
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Step 6: Add mushrooms to the daube in the last 6 minutes of cooking. They should be tender but hold their shape. Taste and adjust seasoning—add pepper and more salt if needed.
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Step 7: To serve, spoon creamy polenta into warm bowls. Top with the daube, ensuring each portion gets beef, mushrooms, and sauce. Garnish with fresh parsley and a final grind of black pepper. The sauce should coat a spoon.
Nutrition (per serving)
| Calories | 485 kcal |
|---|---|
| Protein | 32 g |
| Carbohydrates | 38 g |
| Fat | 18 g |
| Fiber | 6 g |
Tags & Keywords
- healthy french recipes
- low calorie french dinner
- french
- french-recipes
- beef
- low-calorie
- low-calorie-recipes
- high-protein
- high-protein-recipes
- quick-dinner
- weeknight-dinner
- mediterranean-diet