Boeuf Bourguignon

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Beef cooked in red wine with onions and mushrooms.

A classic French dish, but I've omitted the lard to make it healthier.

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Preparation : 30 min Cooking : 2 h 15 min
620 calories/serving
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Ingredients

600 g beef, outside round, or inside round, cut into 1,5 cm cubes
1/4 cup white flour (all purpose) 35 g
4 tbsp margarine non-hydrogenated 55 g
2 tbsp canola oil 30 mL
1 onions, finely chopped 200 g
3/4 cup red wine 190 mL
3/4 cup beef broth 190 mL
2 1/2 tsp herbes de Provence 2 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
16 button (white) mushrooms, cut in quarters 220 g
18 pearl onions 220 g
1/2 cup water 125 mL
1 1/3 cup basmati rice 240 g

Method

  1. Cut the meat into 1,5 cm cubes and coat them with the flour. Chop the onion finely.
  2. Heat one third of the margarine and oil in a thick-bottom frying pan over medium heat. Sauté the onion until translucent. Then remove it and set aside.
  3. In the same pan, add another third of the margarine and oil, then add the cubes of beef and brown them over high heat 5-6 min until golden. Pour in the wine to deglaze, then pour in the warm broth. Put the onion back into the pan then add the herbs. Season with salt and pepper. Cook, covered, over very low heat for about 2 hours.
  4. While the meat simmers, blanch the pearl onions in boiling salted water 2-3 min and drain them in a colander, then rinse under cold running water and peel. Heat the remaining margarine in a saucepan over moderately high heat, then sauté the pearl onions, stirring occasionally, until browned in patches. Season with salt and pepper. Add the water, then simmer, partially covered, until onions are tender, 15-20 min. If any liquid remains, boil a few more min, uncovered, stirring occasionally, until the liquid is reduced. Set aside.
  5. Meanwhile, cut the mushrooms in quarters. Heat the remaining oil in a pan over moderately high heat, then add the mushrooms and sauté, stirring, until golden-brown and any liquid mushrooms give off is evaporated, about 5 min. Season with salt and pepper. Set aside.
  6. Add the onions and mushrooms to the pan with the boeuf bourguignon after the meat has cooked about 2 h. Cook an additional 10 min. Adjust the seasoning.
  7. Meanwhile, Cook the rice.
  8. Serve the boeuf bourguignon on the rice.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (520 g)

Amount

% Daily Value

Calories

620

Fat

19 g

29 %

Saturated 3.7 g
+ Trans 0.3 g

20 %

Cholesterol

80 mg

Sodium

190 mg

8 %

Carbohydrate

59 g

20 %

Fibre

3 g

10 %

Sugars

6 g

Net Carbs

56 g

Protein

42 g

Vitamin A

10 %

Vitamin C

10 %

Calcium

6 %

Iron

38 %
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Vegetables 2
Meat and Alternatives 4 ½
Fats 2 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
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