Beef Bourguignon

Paleo Zone

3 Blocks 

Ingredients

  • 2/3 tsp olive oil
  • 90 gram beef rump
  • Coconut flour for dusting, seasoned with salt, pepper
  • 2 garlic cloves, cut in half
  • Sprig of Thyme
  • 1.5 cups whole button mushrooms
  • 50 grams small golden shallots
  • 1 large carrot, peeled and chopped
  • 1 bay leaf
  • 125ml beef stock (reduced salt)
  • 125ml red wine (WHAT!! Red wine is acceptable in this dish because the alcohol all burns off. Don’t worry I checked)
  • 1 parsnip, peeled and chopped
  • Cracked black pepper

More Blocks?

Depending on your taste (and blocks) add 1 rasher of bacon (rindless and thinly sliced) when you brown the beef to take this to a 4 block meal. Alternatively add an additional 30grams of beef rump. Make sure that you also add another block or carbs though as well – so six steamed asparagus spears and steamed brocolli, or double the mushrooms and shallots used above. If you are using bacon the additional fat block will be covered, but if not, add an additional 1/3 tsp olive oil.

This recipe is better made in bulk – so make it on a Sunday night for a couple of friends/loved ones and then have the left overs for lunch. Simply multiply the recipe by the number of servings. YUM!!
Method
  • Preheat oven to 150 degrees
  • Heat 1/3 tsp oil on low heat in an oven proof casserole dish, add whole shallots and sliced mushrooms and stir until golden. Set aside
  • Heat reaming portion of oil in the dish and working in batches, toss beef in coconut flour, shaking off excess, add to pan and turn occasionally until browned (3-4 minutes). Similarly set aside
  • Once all meat is browned, pour stock and red wine into the casserole dish, add herbs, garlic, onions, carrots (NOT mushrooms) and browned meat and cook in the oven until tender (if you are doing a single portion, add mushrooms after 10 minutes and check the meat after another 15 minutes, larger portions will take up between 45 minutes and an hour, in this case add mushrooms in final 20 minutes).
  • Remove casserole dish from the oven and pour some sauce (and carrots) into a saucepan, mash carrots and cook over high heat for 5 – 10 minutes to reduce further. When cooking in large batches, puree some of the carrots in the mixmaster and then recombine with the sauce. This will give a gorgeous thick sauce
  • Steam parsnip and puree in the mix-master
  • Serve beef on top of pureed parsnip and sprinkle with fresh parsley
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s