Beef Bourguignon

Good nutritional profile

Beef braised in red wine with bacon, mushrooms and pearl onions.

Beef Bourguignon — photo 1

Beef bourguignon is a Burgundy stew of beef chuck browned with bacon, braised for about 3 hours in red wine and stock with carrots, onion and herbs, and finished with mushrooms and pearl onions. A 350 g serving has about 480 kcal, 49 g of protein and 23 g of fat, with about 900 mg of sodium; little alcohol remains after the long braise. Chilling it overnight lets you lift off the set fat.

High proteinLow carb

Macronutrients Distribution

Protein: 14g (54.3%)
Fat: 6.5g (25.2%)
Carbs: 5.3g (20.5%)
Fiber: 0.8g

Basic Nutritional Info

NutrientValueDV
Protein14g25.0%
Fat6.5g9.3%
Carbs5.3g1.8%
Simple Sugars1.85gEstimate
Complex Carbs2.65gEstimate
Fiber0.8g3.2%
Water72g2.9%
Calories1376.1%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
30

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated2.13g10.7%
Monounsaturated3.35g13.4%
Polyunsaturated0.75g5.8%
Omega-30.225gEstimate
EPA1mg0.1%
Omega-60.525gEstimate
Trans0.14g7.0%

Antioxidants

Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.

Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.

CompoundAmountUnit
Vitamin C1.3mg
Vitamin E0.31mg
Selenium14.5mcg

Vitamins

VitaminAmountUnitDV
vitamin A57.8mcg6.4%
vitamin B10.066mg5.5%
vitamin B20.148mg11.4%
vitamin B32.92mg18.3%
vitamin B60.273mg16.1%
vitamin B96.37mcg1.6%
vitamin B120.955mcg39.8%
vitamin C1.3mg1.4%
vitamin D0.085 (3 IU)mcg0.6%
vitamin E0.311mg2.1%
vitamin K2.47mcg2.1%

Minerals

MineralAmountUnitDV
calcium18.4mg1.8%
iron1.38mg7.7%
magnesium19.8mg5.0%
phosphorus143mg20.4%
potassium355mg13.7%
sodium313mg13.6%
zinc2.84mg25.8%
copper0.11mg12.2%
manganese0.103mg4.5%
selenium14.5mcg26.4%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 452mg64.6%184%
Isoleucine 597mg42.6%129%
Leucine 1115mg40.8%119%
Lysine 1205mg57.4%163%
Methionine 535mg51.0%151%
Phenylalanine 1018mg58.2%161%
Threonine 628mg59.8%163%
Tryptophan 158mg56.4%156%
Valine 655mg36.0%106%

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Values per 100 g

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Allergens

Gluten

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Main Difficulty: Medium Servings: 6 Total: 240 min

Ingredients

  • Beef chuck 1.2 kg
  • Smoked bacon lardons 150 g
  • Olive oil 2 tbsp
  • Onion 1 large (150 g)
  • Carrots 2 medium (200 g)
  • Garlic 3 cloves
  • All-purpose flour 20 g
  • Tomato paste 1 tbsp
  • Dry red wine, such as Pinot Noir 750 ml
  • Beef stock 500 ml
  • Fresh thyme and bay leaves 4 sprigs and 2 leaves
  • Pearl onions, peeled 250 g
  • Button mushrooms 300 g
  • Salt and black pepper to taste
Prep
30 min
Cook
210 min

Instructions

  1. 1

    Heat the oven to 160C. Pat the beef dry, cut it into 5 cm cubes and season with salt and pepper.

  2. 2

    In a large ovenproof casserole, fry the bacon over medium heat for 6-8 minutes, until browned, then lift it out and leave the fat in the pan.

  3. 3

    Add 1 tbsp of the oil and brown the beef in batches over high heat, 5-6 minutes per batch, then set it aside with the bacon.

  4. 4

    Lower the heat, cook the chopped onion and sliced carrots for 5 minutes, stir in the garlic and tomato paste for 1 minute, return the meat and bacon, sprinkle over the flour and stir for 2 minutes.

  5. 5

    Pour in the wine and stock, add the thyme and bay leaves, bring to a simmer, cover and braise in the oven for 150-180 minutes, until the beef is very tender.

  6. 6

    About 20 minutes before the end, brown the pearl onions and quartered mushrooms in a frying pan with the remaining 1 tbsp of oil for 8-10 minutes, then stir them into the casserole.

  7. 7

    Remove the herbs, simmer the sauce on the stove for 10 minutes if it needs thickening, and adjust the seasoning before serving.