Boeuf Bourguignon (Calorie: 474)
Protein: 36 grams. Carbs: 47 grams. Fat: 17 grams.
Makes 11 servings
This French classic is the epitome of Burgundy cuisine, a region that is well known for both its cuisine and wine. The Boeuf Bourguignon speaks beautifully to the Burgundy region because it incorporates both its famous wine and rustic cooking technique into one absolutely delicious meal. There are many variations of this recipe, but very few are cooked properly. The original bœuf à la Bourguignonne was a simple dish made with a very specific French braising technique. My version of the Boeuf Bourguignon pays homage to the way it was originally made in Burgundy, but with some important tweaks to make this epic meal prep macro-friendly. The macros for this healthy meal prep idea is perfect for Flexible Dieting, and the recipe is absolutely delicious so give this IIFYM meal prep a try.
My version: Does not use pork belly for flavor and it uses less than half the butter from the original recipe. To replace the flavor missing from these fats, I committed a cardinal sin in French cooking. I used a full bodied Cabernet Sauvignon from Bordeaux instead of a lighter Pinot Noir from Burgundy.
- 3.5 lb (1.5 kilos) Beef chuck
- 5 lb (2.25 kilos) Russet or Yukon Gold Potatoes
- Half a bottle of Red Wine (I used a Cabernet Sauvignon)
- 1 and half cups of 1% milk
- 3 tbsp unsalted butter
- 3 Large carrots
- 4 Stalks of celery
- 5 Sprigs of thyme
- 5 Cloves of garlic
- 1 Red onion
- 2 Cups Beef or Chicken stock
- Salt Pepper
1. Start by marinating the beef. Cube the chuck roast into two-inch pieces. Throw it all into a bowl along with diced garlic and the thyme.
2. Pour half the Red Wine, or until the meat is covered and mix using your hands. Cover with plastic wrap, leave to marinade overnight (an hour if you’re pressed for time). And wash your hands with soap.
3. The next day, take the marinating beef out of the refrigerator. Strain the marinade out and save the marinading wine. You will use the marinade along with the rest of the bottle of wine as a braising liquid. The beef should look like this.
4. Using a cutting board dice the red onion.
5. Now dice the celery.
6. Preheat a large saucepan at medium heat. Add olive oil and saute the onion and celery.
7. Add the wine and marinating liquid into the saucepan. Turn the heat on medium-high until it starts to boil. Then turn down the heat to a simmer until the wine starts to reduce (15 minutes).
8. While the wine reduces, using a separate pan start browning the beef in batches. Add the beef to the saucepan with the wine as you go.
9. Don’t forget to season with salt and pepper.
10. Once all the meat is browned, the wine should have reduced just a little bit. Add the chicken stock.
11. Chop the carrots using a cutting board roughly. This is a rustic dish, so no need to worry about its shape and size. Add it to the saucepan.
12. At this point, you want to bring the heat up to medium-high. Once it starts to boil bring the heat down to a simmer and let it cook uncovered for 2-3 hours.
13. Next, begin preparing the mash potatoes. Like the beouf Bourguignon, I believe this recipe calls for a proper mash potato recipe. So we will use a more rustic cooking technique (no food processor allowed!). Chop the potatoes into even pieces.
14. You will want to cook the potatoes in 3 batches. Throw the first batch of potatoes into a pot of cold water, and bring the water to a boil. Once boiling, reduce heat to a simmer and let it cook for up to 25 minutes. Don’t worry about overcooking it. The biggest mistake is to undercook the potatoes in this recipe.
15. Next, strain the potatoes with a strainer, and add it back into the pot. Leave the heat on during this process. Using a fork, start to break down those potatoes. If cooked properly, this should not take much effort. By leaving the heat on, you drying out the potatoes.
16. Now add about half a cup of 1% or non-fat milk and a tablespoon of unsalted butter. It seems like a lot, but since the potatoes have been dried out, it should easily soak in all the milk. As you combine, the potatoes will become smoother and lighter. This is the consistency you want in this recipe.
17. Season the potatoes and the french style mashed potatoes are done. It’s simple, smooth and a perfect companion for your Boeuf Bourguignon.
This recipe is all about the cooking technique. The tweaks I made ensures that even Flexible Dieters can enjoy this delicious Burgundy classic. This is what life is all about. Keep lifting heavy, and continue to enjoy every last bite of those macros.