Recipes · French · Main Courses
Boeuf Bourguignon (Beef Bourguignon)
One serving has 733 kcal and 43 g protein, and at least a fifth of a woman's daily need of cobalamin (230%), zinc (175%), selenium (112%), pyridoxine (89%), niacin (86%) and phosphorus (75%). Ready in 200 minutes.
- Preparation: 20 min
- Cooking: 180 min
- Makes: 1 serving (565 g)
- Difficulty: Medium
- Diets: High protein
- Contains: alcohol, beef, celery, dairy, gluten, pork, sulphite
Ingredients
- 180 g Beef chuck, raw
- 20 g Bacon, raw
- 40 g Shallots, raw
- 40 g Carrots, raw
- 5 g Garlic, raw
- 120 g Wine, red
- 80 g Beef broth
- 10 g Tomato paste
- 8 g Flour, all-purpose
- 50 g Mushrooms, cremini, raw
- 5 g Butter, unsalted
- 5 g Vegetable oil
- 0.3 g Bay leaves
- 0.5 g Thyme, fresh
- 1 g Salt
- 0.3 g Black pepper
Method
- Pat the beef chunks dry and season with a little of the salt and pepper. Heat the oil in a heavy pot and brown the beef in batches over high heat, then set it aside.
- In the same pot, fry the bacon for 3-4 minutes until golden, then add the shallots and carrots and cook for 5 minutes.
- Stir in the garlic and flour and cook for 1 minute, then return the beef and bacon to the pot.
- Pour in the red wine and beef broth, add the tomato paste, bay leaf and thyme, and bring to a simmer.
- Cover and cook very gently, on the stove or at 150 °C (300 °F) in the oven, for about 2.5-3 hours, until the beef is fork-tender.
- In the last 15 minutes, melt the butter in a small pan and sauté the mushrooms until golden, then stir them into the stew.
- Season with the remaining salt and pepper and serve hot, traditionally with boiled potatoes or crusty bread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 733 kcal | 35% |
| Carbohydrates | 26.1 g | |
| Water | 436 mL | |
| Fiber | 3.7 g | 12% |
| Protein | 42.5 g | 89% |
| Tryptophan | 0.45 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.6 g | |
| Leucine | 3 g | |
| Lysine | 3.3 g | |
| Methionine | 1 g | |
| Cystine | 0.42 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.8 g | |
| Histidine | 1.2 g | |
| Fat | 42.1 g | |
| Monounsaturated | 17.8 g | |
| Polyunsaturated | 5.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.7 g | |
| Saturated | 16.6 g | |
| Trans-Fats | 1.6 g | |
| Cholesterol | 143 mg | |
| Calcium | 95.3 mg | 10% |
| Copper | 0.53 mg | 59% |
| Iron | 6.4 mg | 36% |
| Magnesium | 79.5 mg | 26% |
| Manganese | 0.67 mg | 37% |
| Phosphorus | 522 mg | 75% |
| Potassium | 1,454 mg | 31% |
| Selenium | 61.4 µg | 112% |
| Sodium | 1,020 mg | |
| Zinc | 14 mg | 175% |
| Thiamin (vitamin B1) | 0.38 mg | 35% |
| Riboflavin (vitamin B2) | 0.71 mg | 65% |
| Niacin (vitamin B3) | 12.1 mg | 86% |
| Pantothenic acid (vitamin B5) | 2.4 mg | 47% |
| Pyridoxine (vitamin B6) | 1.2 mg | 89% |
| Folate (vitamin B9) | 58.9 µg | 15% |
| Cobalamin (vitamin B12) | 5.5 µg | 230% |
| Choline | 160 mg | 38% |
| Vitamin A | 387 µg | 55% |
| Vitamin C | 10.3 mg | 14% |
| Vitamin D (D2 + D3) | 13.7 IU | 2% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 20.1 µg | 22% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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