Good nutritional profile
Beef braised in red wine with bacon, mushrooms and pearl onions.
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.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 14g | 25.0% |
| Fat | 6.5g | 9.3% |
| Carbs | 5.3g | 1.8% |
| Simple Sugars | 1.85g | Estimate |
| Complex Carbs | 2.65g | Estimate |
| Fiber | 0.8g | 3.2% |
| Water | 72g | 2.9% |
| Calories | 137 | 6.1% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.13 | g | 10.7% |
| Monounsaturated | 3.35 | g | 13.4% |
| Polyunsaturated | 0.75 | g | 5.8% |
| Omega-3 | 0.225 | g | Estimate |
| EPA | 1 | mg | 0.1% |
| Omega-6 | 0.525 | g | Estimate |
| Trans | 0.14 | g | 7.0% |
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.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 1.3 | mg |
| Vitamin E | 0.31 | mg |
| Selenium | 14.5 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 57.8 | mcg | 6.4% |
| vitamin B1 | 0.066 | mg | 5.5% |
| vitamin B2 | 0.148 | mg | 11.4% |
| vitamin B3 | 2.92 | mg | 18.3% |
| vitamin B6 | 0.273 | mg | 16.1% |
| vitamin B9 | 6.37 | mcg | 1.6% |
| vitamin B12 | 0.955 | mcg | 39.8% |
| vitamin C | 1.3 | mg | 1.4% |
| vitamin D | 0.085 (3 IU) | mcg | 0.6% |
| vitamin E | 0.311 | mg | 2.1% |
| vitamin K | 2.47 | mcg | 2.1% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 18.4 | mg | 1.8% |
| iron | 1.38 | mg | 7.7% |
| magnesium | 19.8 | mg | 5.0% |
| phosphorus | 143 | mg | 20.4% |
| potassium | 355 | mg | 13.7% |
| sodium | 313 | mg | 13.6% |
| zinc | 2.84 | mg | 25.8% |
| copper | 0.11 | mg | 12.2% |
| manganese | 0.103 | mg | 4.5% |
| selenium | 14.5 | mcg | 26.4% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 452 | mg | 64.6% | 184% |
| Isoleucine | 597 | mg | 42.6% | 129% |
| Leucine | 1115 | mg | 40.8% | 119% |
| Lysine | 1205 | mg | 57.4% | 163% |
| Methionine | 535 | mg | 51.0% | 151% |
| Phenylalanine | 1018 | mg | 58.2% | 161% |
| Threonine | 628 | mg | 59.8% | 163% |
| Tryptophan | 158 | mg | 56.4% | 156% |
| Valine | 655 | mg | 36.0% | 106% |
Values per 100 g
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Heat the oven to 160C. Pat the beef dry, cut it into 5 cm cubes and season with salt and pepper.
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.
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.
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.
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.
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.
Remove the herbs, simmer the sauce on the stove for 10 minutes if it needs thickening, and adjust the seasoning before serving.