Boeuf Bourguignon

Boeuf Bourguignon

Beef cooked in red wine with onions and mushrooms.

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

4 servings
Preparation 30 min
Cooking 2 h 15 min

430 calories per serving 


Ingredients

600 g beef, outside round, or outside round , cut into 1,5 cm cubes    
1/4 cup cornstarch   35 g
4 tbsp butter, unsalted   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]   0.1 g
  ground pepper to taste    
16 button (white) mushrooms, cut in quarters   220 g
18 pearl onions   220 g
1/2 cup water   125 mL

Method

  1. Cut the meat into 1,5 cm cubes and coat them with the cornstarch. Chop the onion finely.
  2. Heat one third of the butter 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 butter 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 butter 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 then serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (380g)

Amount

% DV*

* DV = Daily Value

Calories

430

Fat

18 g

28 %

Saturated 7 g
+ Trans 0.5 g

40 %

Cholesterol

105 mg

Sodium

190 mg

8 %

Carbohydrate

20 g

7 %

Fibre

2 g

7 %

Sugars

6 g

Protein

37 g

Vitamin A

8 %

Vitamin C

10 %

Calcium

4 %

Iron

35 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: ½ serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Free :
Added Sugar
Low :
Calories, Sodium
Source of :
Vitamin A, Vitamin D, Vitamin E, Vitamin K
Good source of :
Copper, Folacin, Magnesium, Vitamin B1, Vitamin B6
Excellent source of :
Iron, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin B2, Zinc

More info


This recipe is in the following categories: Beef | Main courses/Entrées | Diabetes-friendly | High Iron | Low Calorie | Low Sodium | Braise/Stew | French

You may like :

Go to the blog >>

Newsletter

Get nutrition advice and cooking tips delivered for free in your mail box every week!