High protein beef recipe: Beef Bourguinon

  • Prep time:15 mins
  • Cook time:120 mins
  • Servings:4

Looking for a warming dinner that will satisfy you and the whole family? Look no further! Our Beef Bourguignon is the ultimate high protein beef recipe that not only tastes good, but does good too. This recipe is also perfect for batch-cooking or serving up to the whole family.

Each serving of this high protein beef recipe provides over half your daily recommended protein, while still remaining under 500 calories, making this dish an ideal fasting day dinner to support weight loss. Not only that, but the recipe contains vegetables like onion, carrot and mushrooms, which are excellent sources of vitamins and minerals.

The additional flavourful ingredients in this high protein beef recipe also provide their own health benefits. For example, red wine is known to be high in antioxidants, while extra virgin olive oil is a staple source of healthy fats on a Mediterranean-style diet. Similarly, thyme and parsley provide anti-inflammatory properties, as well as containing essential oils like carvacrol which boosts mood. So, this dish is sure to put a smile on your face! 

If you’re planning on sharing this meal with children, or anyone who isn’t fasting, we recommend serving this high protein beef recipe with a portion of whole grain rice, potatoes or sweet potato. For more delicious fasting-day recipes, head to The Fast 800 Programme.

Nutrition facts(per serving)
Calories461
Protein36.3g
Fibre5.2g
Carbs10g
Fat24.6g

Ingredients

  • 600g stewing beef, cut into bite-sized pieces
  • 2 tbsp extra virgin olive oil
  • 4 carrot, chopped in 1cm thick pieces
  • 1 white onion, diced
  • 4 clove garlic, minced
  • salt
  • pepper
  • 2 tablespoon corn flour
  • 1 cup red wine
  • 2 cup beef stock 
  • 2 tablespoon tomato paste
  • 4 sprig fresh thyme 
  • fresh parsley, finely chopped
  • 2 bay leaves
  • 2 tablespoon butter
  • 300g button mushrooms, quartered

Instructions

  1. Pat the beef with a paper towel to dry. In a heavy-based pot on medium, heat the oil then sear the beef in batches until browned on all sides. Transfer to a dish and set aside.
  2. Add the carrots and onions to the pan and cook for a few minutes until beginning to soften, then add half the garlic and cook for a further minute. 
  3. Return the beef with some salt and pepper to the pot. Add the cornflour, toss everything to coat well and cook for a few more minutes to brown.
  4. Add the wine, stock, tomato paste and herbs. Cover and bring to a boil, then reduce heat to low and simmer (lid still on) until the meat is tender, stirring occasionally - about 1 ½ to 2 hours. (see Notes for an alternative method using a dutch oven).
  5. In the last 10 minutes of cooking time, prepare your mushrooms: heat the butter in a frypan over medium-high heat. Add the remaining garlic and the mushrooms, and some salt and pepper. Cook for about 5 minutes til browned, stirring occasionally to coat with the butter. 
  6. Add mushrooms to the beef pot and simmer for a further 3 to 5 minutes to combine.
  7. Let it cool for 5-10 minutes to thicken a little, garnish with parsley and serve.

Notes

  • You can also cook this in the oven using a Dutch oven or transfer to a casserole dish. Preheat your oven to fan-forced 160°C/180°C/350°F/Gas mark 4. At step 4, bring to the boil then cover (or transfer to casserole dish and cover), transfer to lower part of the oven and simmer for 2 to 3 hours, or until the meat is fall apart tender (adjust the heat so that the liquid simmers very slowly). Follow remaining steps to finish.
  • Serve with a crunchy green salad or steamed low calorie non-starchy vegetables.
  • Non-fasting day? Serve with some mashed sweet potato or pumpkin.
  • Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat and serve.
  • Batch cook and freeze in portions for up to 2 months. Defrost and reheat before serving.
  • If avoiding alcohol, use alcohol-free wine or extra stock instead of the red wine.
  • If following a gluten free diet, please check the label of the stock to ensure there are no sources of gluten.

More interesting reads

Lose weight for better health with science-based methods and real, delicious food

Weight loss for better health is easier than ever. Try our Programme for free today!

More info
mobile app

Nutritious products for busy days

Shop Now
The Fast 800 product range: shakes, vitamins, soups proteins and shakers

Subscribe to our Newsletter

0
    0
    Your cart
    Your cart is emptyReturn to shop