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Boeuf Bourguignon

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0% would make this recipe again

Beef cooked in red wine with onions and mushrooms.

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

Preparation : 30 min Cooking : 2 h 15 min
430 calories/serving
  • Can be done in advance
  • Can be frozen
  • Easy
  • Lactose Free
  • Nuts & Peanuts Free
  • Kosher
  • Diabetes-friendly

Ingredients

600 g beef, outside 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
16 button (white) mushrooms, cut in quarters 220 g
18 pearl onions 220 g
1/2 cup water 125 mL
salt [optional]
ground pepper to taste [optional]

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 then serve.

Nutrition Facts Table

per 1 Serving (380g)

Amount

% Daily Value

Calories

430

Fat

18 g

28 %

Saturated 3.6 g
+ Trans 0.3 g

20 %

Cholesterol

80 mg

Sodium

190 mg

8 %

Carbohydrate

19 g

6 %

Fibre

2 g

8 %

Sugars

6 g

Protein

38 g

Vitamin A

10 %

Vitamin C

10 %

Calcium

5 %

Iron

36 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¾ servings
Grain Products : ½ serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ¼ servings

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 2
Meat and Alternatives 4 ½
Fats 2 ½

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