Healthier Version Of A Classic Recipe

Boeuf Bourguignon

with Mushrooms in Red Wine
5
Average: 5 (15 votes)
(15 votes)
Boeuf Bourguignon

Boeuf Bourguignon - French classic with wonderfully tender braised meat

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Health Score:
8,5 / 10
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
ready in 3 h.
Ready in
Calories:
446
calories
Calories

Healthy, because

Even smarter

Nutritional values

Beef is the perfect source of protein, iron and zinc. The combination helps to build muscle, gives you energy and strengthens the immune system. Onions and garlic are considered to lower blood pressure and have an antibacterial effect. Bioactive phenols from red wine protect the heart and vessels.

It is worth spending a little more on meat and buying it from controlled or organic farms: The taste is usually more intense and the meat doesn't "shrink" when cooked. If children eat with you or you want to avoid alcohol, you can also prepare boeuf bourguignon without red wine. Instead, use 16 ounces of vegetable broth and 8 ounces of red grape juice.

1 serving contains
(Percentage of daily recommendation)
Calorie446 kcal(21 %)
Protein62 g(63 %)
Fat15 g(13 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage3.5 g(12 %)
Vitamin A0.1 mg(13 %)
Vitamin D1.2 μg(6 %)
Vitamin E2.6 mg(22 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.7 mg(64 %)
Niacin22.4 mg(187 %)
Vitamin B₆0.4 mg(29 %)
Folate27 μg(9 %)
Pantothenic acid2.4 mg(40 %)
Biotin16.7 μg(37 %)
Vitamin B₁₂8.4 μg(280 %)
Vitamin C10 mg(11 %)
Potassium740 mg(19 %)
Calcium61 mg(6 %)
Magnesium58 mg(19 %)
Iron8.6 mg(57 %)
Iodine17 μg(9 %)
Zinc13.8 mg(173 %)
Saturated fatty acids4.8 g
Uric acid382 mg
Cholesterol131 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
6
Ingredients
2 ¾ pounds
lean Beef (such as from the leg or stew meat)
4
large Onions
5
3 tablespoons
2 tablespoons
1 ½ pints
4 sprigs
4
12 ounces
12 ounces
½ bunch
Preparation

Kitchen utensils

2 Pots (with lid), 1 Small pot, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Sieve, 1 Brush, 1 Lid, 1 Paper towel, 1 Skillet

Preparation steps

1.
Boeuf Bourguignon preparation step 1

Rinse the meat, pat dry with paper towels, and cut into 3/4-inch cubes.

2.
Boeuf Bourguignon preparation step 2

Peel the onion and chop finely. Peel garlic.

3.
Boeuf Bourguignon preparation step 3

Heat 2 tablespoons oil in a large heavy pot. Brown the meat in batches over high heat, stirring frequently, until browned. Transfer each batch to a sieve set over a bowl to collect the juices. 

4.
Boeuf Bourguignon preparation step 4

Add the onion and whole garlic cloves to the pan and sauté over medium heat, stirring frequently, until light golden, about 5 minutes. 

5.
Boeuf Bourguignon preparation step 5

Return meat to pan, season with salt and pepper and sprinkle with flour. Cook briefly, stirring, until combined.

6.
Boeuf Bourguignon preparation step 6

Pour red wine, 1 cup water and the accumulated meat juices into the pot. Rinse thyme, shake dry and add to the pot along with the bay leaves. Bring to a boil and skim off foam, then cover and simmer over low heat until meat is very tender, about 2 1/4 hours.

7.
Boeuf Bourguignon preparation step 7

Meanwhile, clean the mushrooms, cutting any large ones in half. 

8.
Boeuf Bourguignon preparation step 8

Cook pearl onions in boiling salted water until skins loosen, about 5 minutes, then drain and peel when cool enough to handle.

9.
Boeuf Bourguignon preparation step 9

Heat the remaining oil in a pan over medium heat. Sauté mushrooms and pearl onions, stirring frequently, until softened, 3 to 4 minutes.

10.
Boeuf Bourguignon preparation step 10

When meat has finished cooking, add mushrooms and pearl onions to pot and cook uncovered over medium heat until tender, about  30 minutes more.

11.
Boeuf Bourguignon preparation step 11

Meanwhile, rinse parsley, shake dry, pluck leaves and coarsely chop. Season boeuf Bourguignon with salt and pepper, top with parsley and serve.