Beef Bourguignon with Kale

Health score
45%
Beef Bourguignon with Kale
240 min.
8
715kcal

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Ingredients

  •  bay leaves whole
  • cup beef broth 
  • pound carrots sliced
  • 750 ml cooking wine dry red good
  • tablespoon flour all-purpose
  • teaspoon thyme leaves fresh
  • servings ground pepper fresh black
  • bunch kale thick
  • servings kosher salt 
  • 1.5 pound mushrooms 
  • tablespoon olive oil 
  • servings parsley italian
  • 1.5 pound pearl onions peeled
  • pound round tip beef cut into 1-inch cubes
  • servings rustic bread 
  • ounce cured center cut applewood bacon smoked diced dry
  • tablespoon tomato paste 
  • tablespoon butter unsalted divided at room temperature
  • 12 clove garlic cloves whole peeled
  •  onions yellow sliced

Equipment

  • frying pan
  • paper towels
  • oven
  • pot
  • stove
  • slotted spoon
  • dutch oven

Directions

  1. Heat the olive oil in a large Dutch oven.
  2. Add the bacon and cook over medium heat for 10 minutes, stirring occasionally, until the bacon is lightly browned.
  3. Remove the bacon with a slotted spoon to a large plate.
  4. Dry the beef cubes with paper towels and then sprinkle them with salt and pepper. In batches in single layers, sear the beef in the hot oil for 3 to 5 minutes, turning to brown on all sides.
  5. Remove the seared cubes to the plate with the bacon and continue searing until all the beef is browned. Set aside.
  6. Toss the carrots, and onions, 1 tablespoon of salt and 2 teaspoons of pepper in the fat in the pan and cook for 10 to 15 minutes, stirring occasionally, until the onions are lightly browned.
  7. Add the garlic and cook for 1 more minute.
  8. Put the meat and bacon back into the pot with the juices.
  9. Add the bottle of wine plus enough beef broth to almost cover the meat.
  10. Add the tomato paste, bay leaves and thyme. Bring to a simmer, cover the pot with a tight-fitting lid and place it in the oven for about 1 hours or until the meat and vegetables are very tender when pierced with a fork.
  11. Combine 2 tablespoons of butter and the flour with a fork and stir into the stew.
  12. Add the frozen onions.
  13. Saute the mushrooms in 2 tablespoons of butter for 10 minutes until lightly browned and then add to the stew. Bring the stew to a boil on top of the stove, then lower the heat and simmer for 15 minutes. Season to taste.
  14. Sprinkle with parsley and serve with crusty bread.

Nutrition Facts

Calories715kcal
Protein31.7%
Fat45.13%
Carbs23.17%

Properties

Glycemic Index
52.98
Glycemic Load
7.07
Inflammation Score
-10
Nutrition Score
44.767391194468%

Flavonoids

Petunidin
3.16mg
Delphinidin
3.98mg
Malvidin
24.95mg
Peonidin
1.76mg
Catechin
7.32mg
Epicatechin
10.14mg
Apigenin
8.64mg
Luteolin
0.39mg
Isorhamnetin
9.49mg
Kaempferol
8.55mg
Myricetin
0.99mg
Quercetin
27.28mg

Nutrients percent of daily need

Calories:715.3kcal
35.76%
Fat:32.56g
50.1%
Saturated Fat:13.67g
85.42%
Carbohydrates:37.6g
12.53%
Net Carbohydrates:31.31g
11.39%
Sugar:16.03g
17.81%
Cholesterol:137.52mg
45.84%
Sodium:991.35mg
43.1%
Alcohol:9.99g
100%
Alcohol %:1.81%
100%
Protein:51.47g
102.94%
Vitamin A:11707.4IU
234.15%
Vitamin K:141.2µg
134.48%
Selenium:71.15µg
101.64%
Vitamin B3:18.78mg
93.9%
Vitamin B6:1.64mg
81.85%
Zinc:9.14mg
60.93%
Phosphorus:593.46mg
59.35%
Vitamin B2:0.81mg
47.37%
Vitamin C:37.05mg
44.91%
Potassium:1545.38mg
44.15%
Vitamin B12:2.55µg
42.45%
Iron:5.83mg
32.37%
Vitamin B1:0.48mg
32.25%
Vitamin B5:2.98mg
29.83%
Copper:0.59mg
29.3%
Manganese:0.55mg
27.32%
Folate:107.24µg
26.81%
Fiber:6.29g
25.14%
Magnesium:88.77mg
22.19%
Calcium:152.68mg
15.27%
Vitamin E:1.75mg
11.67%
Vitamin D:0.39µg
2.59%
Source:SippitySup