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BEEF: Classic Beef Bourguignon




Source of Recipe


"The Art of Cooking for the Diabetic", by Mary Abbott Hess


Recipe Introduction


Here is a diabetic version of a great classic dish. It can be prepared ahead and reheated right before serving. Be sure to check out the recipes for the "herbes de Provence" called for in this recipe. You will find it in the Seasonings and Spices categories on this site.

* Exported from MasterCook *

Classic Beef Bourguignon

Recipe By : Mary Abbott Hess
Serving Size : 6 Preparation Time :0:00
Categories : Beef, Diabetic, Meats, Wine, WW

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 pounds lean boneless beef -- cut into 1 1/2-inch
-- cubes -- 3/4
3/4 teaspoon herbes de Provence*
or
other herb mixture
3/4 teaspoon coarsely ground pepper
2 tablespoons canola or corn oil
1 can beef broth (14 oz)
1 1/3 cups Burgundy wine -- divided
1 teaspoon garlic -- minced
12 ounces carrots -- peeled and cut
-- into 1-inch lengths
1 1/2 cups pearl onions -- peeled
or
frozen small whole onions
12 ounces small whole mushrooms
2 tablespoons cornstarch
1/4 cup fresh parsley -- minced

Sprinkle herbs and pepper over beef pieces. Heat oil in a Dutch oven or deep pan; add meat and brown about 10 minutes. Pour off drippings. Add broth, 1 cup wine, and garlic. Reduce heat to low, cover pan tightly, and simmer 1 hour.

Add carrots, cook for 30 minutes, covered. Add onions and mushrooms. Cook another 30 minutes, covered.

Mix cornstarch with remaining 1/3 cup wine. Add this mixture to stew, stirring until sauce has thickened. Add parsley and serve.

Makes 6 servings (6 cups) 1 serving = 1 cup

Nutritional information:

Calories 310, carbohydrate 16 g, protein 36 g, total fat 10 g, cholesterol 90 mg, fiber 2.5 g, sodium 575 mg.

Food exchanges per serving: 4 lean meats, 1 starch OR 4 lean meats, 3 vegetables.

Low-sodium diets: substitute unsalted beef broth.

For those following a Weight Watchers Plan, points = 7 (calculated by points finder software).

*Judi's notes: Herbes de Provence is a mixture of various herbs and is used in French cooking. See the spices and seasonings categories for recipes for this spice. You can also commercially buy Herbes de Provence at the grocery store under the "Spice Hunter " label. Other commercial mixtures are available.

You can also buy this spice and other seasonings directly over the web from the Spice Hunter url is: http://www.spicehunter.com

Another great high quality source is Morton & Bassett. This url is: http://www.worldpantry.com/morton/home.html


Source:
"The Art of Cooking for the Diabetic"

S(Formatted for Master-Cook by):
"Judi Mae Phelps (judimae@earthlink.net)"

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