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Boeuf bourguignon

by wiki
10 April, 2019
in Lower gi, Vegetarian
0
Boeuf bourguignon
Boeuf bourguignon
  • 0:25 Prep
  • 1:50 Cook
  • 4 Servings
  • Advanced

This traditional French stew will warm you up on cold winter nights.

Ingredients

  • 1.2kg beef chuck steak, trimmed of fat, cut into 4cm cubes
  • 1/4 cup plain flour
  • 20g butter
  • 2 tablespoons olive oil
  • 150g small button mushrooms
  • 200g bacon, cut into 3cm cubes
  • 12 eschalots or spring onions, peeled
  • 1 large carrot, peeled, diced
  • 1 cup red wine (such as shiraz or cabernet sauvignon)
  • 1 1/2 cups beef consomme or Massel beef stock
  • 1 bouquet garni
  • flat-leaf parsley, roughly chopped, to serve

Method

  • Step 1
    Preheat oven to 200°C. Lightly coat meat with flour. Heat a large, ovenproof casserole dish over a medium-high heat. Add 10g butter and 2 teaspoons oil. When butter and oil are sizzling, add one-sixth of meat and cook for 6 minutes or until well browned on all sides. Transfer to a large plate. Repeat with remaining meat, adding more butter and oil as required.
  • Step 2
    Add mushrooms to casserole and cook, stirring often, until golden. Transfer to a plate and set aside until required. Add bacon, eschalots and carrot to casserole. Cook, stirring occasionally, for 5 minutes or until golden. Drain away any remaining oil. Pour wine and consomme into casserole. Bring to the boil, stirring with a wooden spoon to loosen sediment on base of casserole. Return beef to casserole with bouquet garni. Cover and place in oven.
  • Step 3
    Cook for 45 minutes. Remove from oven and add mushrooms. Return to oven, covered, for 20 minutes. Remove bouquet garni and season with salt and pepper. Spoon casserole onto plates, garnish with parsley and serve with Pommes Anna (see related recipe).
  • High protein
  • Low carb
  • Low sugar
  • Lower gi

Nutrition

  • 3156 kj

    Energy

  • 45g

    Fat Total

  • 16g

    Saturated Fat

  • 2g

    Fibre

  • 72g

    Protein

  • 227mg

    Cholesterol

  • 1112.34mg

    Sodium

  • 2g

    Carbs (sugar)

  • 9g

    Carbs (total)

All nutrition values are per serve

Notes

To make a bouquet garni, place parsley and thyme sprigs with black peppercorns and celery leaves onto a muslin square. Secure with kitchen string. You can also purchase ready-made bouquets garnis from your supermarket.

  • Author: Dixie Elliott
  • Image credit: Cath Muscat
  • Publication: Australian Country Style

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