French · dinner

Boeuf Bourguignon (French Beef Braised in Red Wine)

Boeuf bourguignon

Video by Philippe Etchebest on YouTube, in French · Open on YouTube

175 min · plus 1½–2 hours marinatingServes 6821 kcal a serve
  • Nut-free

Contains: Gluten, Milk. Check labels on stock, sauces and spice mixes.

About 55 g of protein a serve from slow-braised beef shoulder, with about 12 g net carbs and less than 2 g of added sugar in the glossy wine sauce.

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Ingredients 18

Method

The cook speaks French; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.

  1. Peel the vegetables. Cut the carrots into large diagonal chunks, the leek white into long pieces and the onions into big pieces. Crush the garlic cloves and remove any green germ. 0:40
  2. Trim the membrane off the beef shoulder and cut it into thick strips, then into large chunks. 2:32
  3. Put the beef and vegetables in a casserole with coarse salt, thyme, bay leaves and crushed pepper. Pour in the red wine and the water (or veal stock) and marinate for 1½–2 hours at room temperature (in the fridge if you marinate longer). 3:23
  4. Heat the oven to 200 °C. Lift out the beef and bring the wine and vegetables to the boil in the casserole. Brown half the beef in very hot oil in a frying pan for about 5 minutes, add it to the pot and deglaze the pan with a ladle of the wine. 4:27
  5. Brown the second batch, dust it with the flour and put the pan in the oven for 10 minutes to toast the flour. Add it to the pot, deglaze the pan again, and simmer gently for 1¾–2 hours until the beef is tender. 6:14
  6. For the glossy sauce, boil a little red wine with the berries and sugar until syrupy, stir in the fruit jelly, then pour in the strained cooking liquid and reduce until it coats a spoon. Season. 8:25
  7. Whisk the butter into the sauce, return the beef and carrots (discard the onion, leek and herbs) and spoon the sauce over until shiny. Finish with pepper and chopped chervil or parsley. 10:08

Tip. Serves 6. Etchebest serves it with fresh tagliatelle; steamed green beans, celeriac mash or cauliflower keep it lower in carbs. Like most braises it tastes even better the next day and freezes well.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 6

Energy821 kcal3,440 kJ
Protein56 g111% of a day
Fibre2 g7% of a day
Carbohydrate14 g12 g net · 4.8 g sugars5% of a day
Fat51 g20 g saturated65% of a day
Sodium510 mg22% of a day

Where the energy comes from one serve

  • Net carbs 7%
  • Protein 31%
  • Fat 62%

Very low carb: under 10% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin B12 High167%

4 µg a serve, mostly from beef shoulder (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Zinc High117%

13 mg a serve, mostly from beef shoulder (98%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Selenium High96%

53 µg a serve, mostly from beef shoulder (96%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Omega-3 High64%

1 g a serve, mostly from sunflower oil (60%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin A High51%

463 µg a serve, mostly from carrots (84%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin B6 High39%

0.7 mg a serve, mostly from beef shoulder (78%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Iron High30%

5.4 mg a serve, mostly from beef shoulder (83%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin K High25%

30 µg a serve, mostly from chervil or parsley (37%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin E Source19%

2.8 mg a serve, mostly from sunflower oil (42%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Potassium Source16%

750 mg a serve, mostly from beef shoulder (58%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Magnesium Source14%

58 mg a serve, mostly from beef shoulder (62%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

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Folate8%

33 µg a serve, mostly from beef shoulder (51%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin C6%

5 mg a serve, mostly from carrots (55%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Calcium5%

67 mg a serve, mostly from beef shoulder (45%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin D3%

0.5 µg a serve, mostly from beef shoulder (71%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Philippe Etchebest; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.