485 kcal 32g protein 50 min Low-CalorieHigh-ProteinQuickMediterraneanGluten-Free

Light Provençal Beef and Mushroom Daube with Herbed Polenta

A healthy 45-minute Provençal beef daube with mushrooms. Low-calorie, high-protein Mediterranean din

Light Provençal Beef and Mushroom Daube with Herbed Polenta

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

  1. 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.

  2. 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.

  3. 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.

  4. 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.

  5. 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.

  6. 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.

  7. 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)

Calories485 kcal
Protein32 g
Carbohydrates38 g
Fat18 g
Fiber6 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