“It’s Not Gourmet, Bro!” – Beef Bourguignon

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I love Beef Bourguignon! Anytime you bring wine into the cooking mix, there are smiles all around. Whether it’s a beurre blanc, a coq au vin, or simply enjoying a nice glass while cooking, food and wine are like sweet potatoes and sausage!

Today’s recipe is a “Not Gourmet” take on a classic French dish. Pop this one in your slow cooker overnight and you’ll have 6+ meals ready when you wake up…

We shot videos until after midnight last night in The Paleo Garage. It was a whole different experience and I think we’re on to something big. We got:

Tonight is the second class in the inaugural Paleo Cooking Class session. The Paleo Garage is turning out Culinary Ninjas, like the Chinese turn out cheap plastic! Check out the new schedule and get signed up today! (For the classes, not the cheap Chinese plastic)

It’s only fitting that I end this one with a quote from The Matriarch of cooking on video:

“People who love to eat are always the best people.”– Julia Child

“Keep It Paleo!”

Your Pal,

Paleo Nick

“It’s Not Gourmet, Bro!” – Beef Bourguinon

Ingredient List:

  • 3 lbs beef stew meet
  • Kosher salt and black pepper, to taste
  • 3/4 cup garlic, minced
  • 1/2 lb bacon
  • 1 large onion, large dice
  • 2 cups tomato paste
  • 4 cups carrots, large dice
  • 4 cups pearl onions
  • 4 cups mushrooms, quartered or halved depending on size
  • 1 teaspoon dry thyme
  • 750 mL red wine or 375ml red wine and 1 quart beef stock
  • 3 bay leaves
  • Italian parsley, to garnish

Preparation Instructions:

  1. Add stew meat to crock pot and season with salt and pepper.
  2. Mix in garlic, bacon, onion, tomato paste, and carrots and stir well to incorporate.
  3. Add in pearled onions and thyme.
  4. Mix in red wine.
  5. Add mushrooms and tuck in bay leaves.
  6. Cook low and slow until meat is finger tender (approximately 10 hours on low or 6 hours on high).
  7. Plate and enjoy! Or, portion out and refrigerate for up to one week or freeze for up to 6 months.

Notes:

  • Depending on which red wine you choose, the flavor on this could vary substantially.
  • Also, we are missing the depth of flavor that comes from caramelizing the meat in a traditional Beef Bourguignon preparation. If you have the time to sear off the meat and bacon together first, the flavor will be much more developed.
  • If wine is not your thing, maybe start by using half wine and half beef stock, as I’ve listed in the recipe above.
  • The final seasoning with salt and pepper is key. This is a technique that comes with practice. Another finishing garnish could be a nice nob of grass-fed butter.

“Keep It Paleo!”

Zone Breakdown:

Proteins: (30)

We are using a lot of beef stew meat, so we are getting most of our protein blocks from here.  We start with 1362g of the beef that cooks down to 1130g. with 42g equaling one block that gives us 26 blocks of protein from the beef.  We also get 4 blocks from the bacon.  We normally measure bacon in slices, so with it being half a pound, we will say it’s about 12 slices, but in weight, we are looking at starting with 227g. after it cooking down and us using 42g to equal one block we end up with about 4 blocks from the bacon to bring our protein total up to 30 blocks.

Carbohydrates: (21)

We are using ¾ of a cup with is about 12 tablespoons.  Each teaspoon equals about one clove, and in each tablespoon there are three teaspoons.  So that gives us 36 cloves of garlic, and with 10 cloves equaling one block, we are going to say we are getting about 3.5 blocks from the garlic.

Next we use 2 cups of tomato paste.  We measure tomato paste the same way we measure sauce, therefore we use ½ cup per block so we have 4 blocks from the paste.  Carrots are measured as 1 cup equaling one block so therefore we have 4 cups of carrots and we are going to measure our pearl onions as 1 cup equals one block too giving us an additional 4 blocks.  We get a block of carbs from the 4 cups of halved mushrooms, and our final 1.5 blocks comes from our red wine.  We use 750ml, and with 500ml equaling one block, that gives us 1 ½ blocks of carbs for a total of 21 blocks.

Balancing Act:

From this meal we can get 6 5-block protein and 3.5 carbohydrate meals.  There isn’t any added fat into the meal, so if you want to add the grass fed butter to the top, that will not only taste great, but add in your fats for the meal too.  Also, with the small deficiency in carbs, you can finish this meal with a small dessert of fruit to top it off.

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