Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

"The most remarkable thing about my mother is that for thirty years she served the family nothing but leftovers. The original meal has never been found."
-Calvin Trillin, American essayist

The refrigerator light goes on...

Lean cuts of beef taste great, make for fine stews and are still low in fat and calories.

Braising

Technically, braising is simmering food in a small amount of liquid in a covered or uncovered pan or casserole. In some ways it's similar to stewing, except that with braising there's generally only enough water, wine or stock to add a little moisture while stewing immerses the ingredients in liquid. Both achieve the same purpose of tenderizing ingredients while adding flavor. The classic braised dish is Coq au Vin: chicken cooked in red wine. More About Braising

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Beef Bourguignon



Servings = 6 | Serving size =2 cups

Cooking Time = 150 Minutes

This recipe can be multiplied by 2, 3.

Leftovers are better than fresh. Reheat gently.

Serve with one 2 ounce whole wheat or gluten-free roll.

1/4 cup all purpose white flour
3 tsp olive oil
1 1/2 lb top round or flank steak
2 cups burgundy or pinot noir
2 cups low-sodium beef stock (chicken will do in a pinch)
1 cup water
1 bay leaf
1 tsp dried thyme
1/4 tsp dried orange peel
1 large tomato
1 tsp tomato paste
2 cloves garlic
18 pearl onions
1 tsp extra virgin olive oil
1/2 lb small button mushrooms
1 cup water
1/2 cup burgundy or pinot noir
1 tsp unsalted butter
2 Tbsp all purpose white flour
1/2 tsp salt
1/4 tsp fresh ground black pepper

Preheat oven to 350° F.

Place flour in a brown paper bag. In 1/2 pound batches, coat the beef cubes by shaking in the paper bag.

Place 1 tsp. of the oil in a large non-stick skillet and heat over medium heat. Add the cubed beef and brown on all sides. Be careful not to overcrowd the pan or the meat will steam. As the beef is browned on all sides, remove to a 4 quart stock pot. Repeat for the other two half pound batches of beef.

Add the 2 cups wine, the stock, 1 cup water, bay leaf, thyme, orange peel, tomato, tomato paste and the garlic cloves to the pot.

Cover and place in the oven so that beef simmers slowly.

While the stew is cooking, steam the cocktail onions until tender (about ten minutes). Set aside.

Sauté the mushrooms in a teaspoon of olive oil. Set aside.

Cook the beef, stirring occasionally, until it is tender (about 90 minutes). Remove stew from oven and pour through a colander. Remove the beef to a casserole dish; squeeze juices out of the colander and discard residue.

Return the sauce to the stock-pot. Add the remaining water and wine and heat on top of the stove to a simmer.

Make beurre manie by blending softened butter and flour until smooth.

Add the beurre manie to the sauce slowly. If added too fast, the flour will form clumps. Add the salt and pepper with the steamed onions and sautéed mushrooms. Heat through and serve.

Nutrition Facts

Serving size = about 2 cups

Servings = 6

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Amount Per Serving

Calories 328 Calories from Fat 91
  % Daily Value
Total Fat 10g 16%
    Saturated Fat 4g 19%
    Monounsaturated Fat 5g  
    Trans Fat 0g  
Cholesterol 49mg 16%
Sodium 389mg 16%
Total Carbohydrates 13g 4%
    Dietary Fiber 1g 4%
    Sugars 3g  
Protein 30g  
Vitamin A 6% Vitamin C 10%
Calcium 6% Iron 17%
Vitamin K 8 mcg Potassium 637 mg
Magnesium 46 mg