Burgundy Beef & Veg


Having French in my blood, this all time classic French dish is a true favourite of mine. It’s a colourful meal, rich in flavour and so damn easy to make. Two words that best describe this fabulous meal are ‘Très bien’ or ‘Magnifique!‘ Bon Appetite!

Preparation: 10 - 12 minutes

Cooking Time: 10+ hours

Serves: 14

1.5kg lean diced beef/chuck steak
3 x middle eye rashes of bacon, trimmed
canola oil cooking spray
2 large brown onions, sliced
2 garlic cloves, crushed
1 medium sweet potato, washed, skin on, diced
350g button mushrooms, sliced
2 x red capsicums, deseeded, cut in chunks
3 celery stalks, trimmed and sliced (include leaves)
3 medium carrots, sliced
1 small eggplant, diced
3 x zucchinis, sliced
1½ cups salt-reduced liquid beef stock
½ cup red wine
1 cup of chunky tomato passata cooking sauce
1 tbls dried thyme
1-2 tbls rosemary sprigs
rock salt & freshly ground black pepper , to season
chopped parsley sprigs to garnish
1-2 tbls cornflour to thicken sauce

1. Lightly spray a frying pan with oil and heat over med-high heat. First add bacon rashes and cook for 2-3 minutes until crisp, transfer to plate, cut into pieces and set aside. Whilst pan is still hot, add onion and garlic and sauté for 3-4 mins till soften and the flavours begin to release. Transfer to plate with bacon.

2. Respray frying pan with oil, add beef, season with a little salt & pepper and cook for 2-3 minutes to brown. (This intensifies the flavour of the beef!)

3. Into the slow-cooker ceramic bowl add sweet potato, then the beef and top with the garlic onion mix and bacon pieces. Add the rest of the chopped vegetables and fresh herbs. Pour stock, wine and tomato passata sauce over the top. Season with salt and pepper. Cover, set temperature on LOW and cook for a good 10+ hours.

4. When cooked, garnish with fresh parsley sprigs and serve.

Shar's Tips:
- Simply add couscous or brown rice, to make this a great meal to eat Inside the Metabolic Window.

- I used smoked bacon rashes, adds a beautiful smoky flavour to the stew.

- The sauce should be thick, once cooked. But if you prefer it thicker, simply combine 2+ level tbls of cornflour with ½ cup of water, whisk well to form a paste like consistency then mix in. Place lid on top, and let it cook for another 15-20 minutes or until nice and thick. If you like to add a little more flavour, then blend in 1-2 tbls of gravy powder with the stock before pouring.

- The amount of high energy carbs used in this recipe (cornflour), is negligible when dispersed into 10 portions, therefore my Burgundy Beef & Veg can be consumed anytime.

Nutritional Information: 908.4 kJ (per serve)
          Calories: 216.3   Protein: 36.6g   Carbs: 5.1g   Fat: 5.5g

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