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Beef Bourguignon (Low-fat version) (Lean & Lively)

Recipe: Beef Bourguignon (Low-fat version) (Lean & Lively)


    This is a remake of Beef Bourguignon. Who can resist this traditional French dish? So lush-tasting. It just about melts in your mouth.

    The low-fat version requires that you splurge on your budget and buy a lean cut of meat. In here I'm recommending tenderloin. I'll let you decide how far up the lean chain of meats you want to go. Just keep in mind that the lower you go down the quality chain, the fattier the meat will be and the longer it will take to cook to make it tender.

    My husband just about rolled over and begged for more when I served this. If you're not on a diet, you can serve this with the traditional egg noodles or over larger pasta like papardelle, but I was amazed at how I didn't even miss it. If you are doing low-fat but are including carbs in your diet, you can cube some potatoes and put those in there instead of the noodles or pasta. They'll cook right along with the meat.

    A diet portion of red meat is usually five ounces. That's not that much, but that's the portion size I'm following here. You decide how big your portion is going to be. If you want more, just put in more meat. This recipe can handle about 10 more ounces of meat without having to extend any of the other ingredients.

Serves 4


    20 oz beef tenderloin cut into one-inch chunks
    3 Tbl Worcestershire sauce
    2 tsp grated garlic (Jar garlic is just fine.)

    1-1/2 pounds button mushrooms either thickly sliced or cut in half
    3 cups pearl onions (You can use the frozen ones right from the bag.)
    3 tsp fresh thyme leaves
    30 oz beef broth
    3 oz tomato paste
    4 Tbl balsamic vinegar
    1 Tbl cream of tartar
    1/4 cup water
    Olive oil spray


    Earlier in the day
    Take your cut-up tenderloin and put it in a plastic zipper bag. Add the 3 tablespoons of Worcestershire sauce and garlic. Let this marinate in the refrigerator for up to 4 hours. Turn to coat periodically.

    When ready to cook dinner
    Spray a soup pot (medium-large) with olive oil spray. Add your mushrooms and pearl onions. Brown on Medium High until one side of both mushrooms and onions get a brown tinge to them. Stir periodically while this is happening. It will take about 10 minutes.

    While the veggies are browning, take out your cast iron pan or other large sauté pan and spray it with olive oil spray. Add the meat. (Throw away the marinade.) Brown the meat on Medium High on one side only. This will take just a few minutes. Turn off and let sit until the veggies are ready.

    When veggies are ready, you are going to add items to the soup pot. Most beef bourguignon recipes call for several hours of cooking. That's because in those recipes you are using beef that has to tenderize. In this one you are saving the calories and splurging by using tenderloin, so this won't take anywhere near as long to cook. Add the beef, the beef broth, tomato paste and balsamic vinegar. Bring to a boil. When it's boiling, turn down to a simmer (Medium should do it) and let this cook for 20 to 30 minutes. What you are watching for is the way you want your meat cooked. If you like it Medium, check it at 15 minutes. Because the chunks are fairly small, this really won't take long.

    Stir the cream of tartar into the water to dissolve it. Now pour the white mixture into the beef. Keep simmering and stirring at this point so that the cream of tartar gets well mixed in. This will help thicken your sauce. The sauce should be gently simmering so it will continue to reduce and thicken. This should not take more than 5 minutes. It won?t end up quite as thick as some beef bourguignon recipes, but it will be close enough that you should not notice the difference. Season with salt and pepper to taste.

Serving Suggestions:

    Serve in a bowl with a side salad and you have a nice French meal.

    (A serving of meat equals 5 oz.)


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