Beef Bourguignon

Thursday, July 26, 2018. Author Mathew Kershaw

Beef Bourguignon

This adaptation of a French classic isn’t too dissimilar from the traditional recipe, but a simple substitution of anchovies for bacon improves the fat profile by increasing the content of heart-healthy MUFAs and reducing the saturated fats.  Anchovies also increase the calcium content, helping to strengthen bones.  This dish contains all the B vitamins, which are necessary for healthy metabolism, hormone production and cell recovery and production, while a healthy dose of potassium from the potatoes helps regulate blood pressure and restore energy to tired muscles.

Serves 4

Ingredients

1lb diced beef (450g)
1 white onion
8 cloves garlic
2oz closed-cup mushrooms (60g)
A bunch of rosemary
1 bay leaf
1 tin anchovies in oil
4 baking potatoes (1.5lb or 700g)
4 large carrots
7 fl oz red wine (200ml)
1 beef stock cube
1 Tbsp olive oil (15ml)
2 Tbsp plain flour (30g)

Method

  1. Preheat the oven to 160C/320F.
  2. Peel and finely chop the onion, then wash and quarter the mushrooms.
  3. Place the flour in a mixing bowl and add the beef, ensuring it is well coated.
  4. Heat 1 tsp oil (5ml) over a medium heat. Add the beef, one handful at a time, shaking the excess flour back into the bowl.
  5. Cook the beef until lightly browned on each side, then remove and set aside.
  6. In the same pan, heat another tsp oil over a medium heat, then add the onion and cook for 3-5 minutes, or until translucent, then crush/mince 4 cloves garlic into the pan and cook for a further minute.
  7. Add the beef and the mushrooms and cook for a further 3-5 minutes. Meanwhile, boil the kettle and combine 7 fl oz (200ml) boiled water with the beef stock cube in a jug and mix well before adding the wine to the jug.
  8. Tip the contents of the pan into a casserole dish, then pour over the wine and stock before adding half the bunch of rosemary, the bay leaf, the remaining flour, the tin of anchovies and some salt and pepper. Put the lid on and place on the middle shelf of the oven for 2 hours.
  9. Meanwhile, slice the potatoes into slices about the width of a Pound coin (1/8in or 3mm) and lay them out on a baking tray. Chop the ends off the carrots, slice lengthways into 4, then add to the same tray as the potatoes.
  10. Roughly chop half the remaining rosemary before sprinkling over the chopped veg. Add some salt and pepper.
  11. Crush the remaining garlic cloves using the flat side of a knife, then toss into the tray. Drizzle over the remaining oil, then toss to combine.
  12. Add the veg to the oven for the last hour of cooking.
  13. When all is cooked, lay the potato slices on the plate, use a serving spoon to top with the beef bourguignon (after discarding the rosemary stalks and the bay leaf), then top with some carrots and decorate with the remaining rosemary.

Nutritional profile per serving

Calories: 436 kcals
Protein:  34g (32% of total energy)
Carbs: 51g (46%)
Fats: 11g (22%)

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