French Country Beef Stew

Serves #
Serves 4-6; Net carbohydrates: 4-6 grams per serving

Notes from the Chef

Call it beef stew, Boeuf Bourguignon, or potted meat this is a simple recipe for the tougher (and less expensive) cuts of meat that turns into one of the richest and most delicious recipes you will ever eat. You can cook it in the oven, on the stove or in a crock pot. For those of you that will not cook with wine, you can get a very delicious cooking sauce using extra tomato paste, more beef stock and ¼ tsp. orange zest. For those of you that think you HATE mushrooms, this is not the dish for you.

Ingredients

• 1-1/2 lbs. lean beef (eye round, sirloin etc.)
• Salt and pepper to taste and your physician’s guidance
• 3 TBSP. salt pork cut into small dice (you may substitute oil or duck fat)
• 2 medium onions peeled
• 1 medium carrot chopped very finely
• 2-3 large cloves of garlic. Grated or finely minced
• 1 cup dry red wine (Cabernet, Merlot, Chianti, Burgundy)
• 1 cup low sodium beef stock
• 1 bay leaf
• 2 tsp. Herbs de Provence
• 1 tsp. Dijon mustard
• 2 TBSP. tomato paste
• 2 TBSP. chopped parsley
• ½ lb. mushrooms, cut into wedges
• 3 TBSP. mushroom juice (from reconstituted dry mushrooms) optional

Preparation

1. Cut the meat into 2 inch cubes. Dry on paper towels. Salt and pepper the meat. Melt the salt pork in a Dutch oven pot until the fat is dissolved and the meat bits start to turn crispy. Remove the meat bits for later. You can use 2 TBSP. of oil or duck fat for this part of the recipe.
2. Brown the meat in two batches. This will take about 8-10 minutes per batch. Remove meat from the pot.
3. Cut the onions into 8 wedges each. Reserve ¼ of the wedges for use at the end of the recipe. Sauté the remaining wedges in the fat until lightly golden. Add the chopped carrot and cook for one minute more. Add the garlic and bay leaf and cook for 30 seconds. Add the wine and beef stock and bring to a boil. Add the meat back into the pot. Add the herbs (EXCEPT THE PARSLEY), mustard, browned pork bits, and tomato paste.
4. You can cook on the stove at a low heat for 2 -1/2 hours, in the oven at 325° for 2- ½ hours or in a crock pot according to brand directions.
5. Add the mushrooms and cook for 30 minutes more.
6. Add the remaining onion wedges and parsley. Allow to cool and STRONGLY suggest refrigerating over-night. This way you can remove excess fat before reheating and serving.

Source: Ward Alper, the Decadent Diabetic

Not every recipe on our site is appropriate for every person with diabetes. Please follow the recommendations of your doctor, dietitian or nutritionist.