Beef Bourguignon
Serves 8
Like other stews, Beef Bourguignon tastes best when made ahead so the flavors have time to mingle. Serve it on brown rice or whole-wheat noodles.
Ingredients
Vegetable oil spray
1 teaspoon olive oil
5 medium onions, sliced
2 pounds boneless top sirloin roast (or other lean cut), all visible fat discarded, cut into 1-inch cubes
1 1/2 tablespoons all-purpose flour
1/4 teaspoon dried marjoram, crumbled
1/4 teaspoon dried thyme, crumbled
1/2 teaspoon pepper, or to taste
1 cup dry red wine (regular or nonalcoholic) (plus more as needed)
1/2 cup fat-free, no-salt-added beef broth (plus more as needed)
8 ounces button mushrooms
1/2 teaspoon salt
Cooking Instructions
Heat a large, heavy skillet over medium-high heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Pour the oil into the skillet and swirl to coat the bottom. Cook the onions for 2 to 3 minutes, or until soft. Transfer the onions to a plate. Set aside.
Cook the beef cubes for 10 to 12 minutes, or until browned on all sides. Sprinkle with the flour, marjoram, thyme, and pepper. Stir well.
Stir in the wine and broth. Reduce the heat and simmer, covered, for 1 hour 30 minutes to 2 hours, or until almost tender. Add more wine and broth (2 parts wine to 1 part broth) as necessary to keep the beef barely covered.
Meanwhile, slice the mushrooms.
Return the onions to the skillet. Stir in the mushrooms and salt. Cook, covered, for 30 minutes, stirring occasionally. Add more wine and broth if necessary. The sauce should be thick and dark brown.
Nutrition Analysis (per serving)
225Calories
5.5 gTotal Fat
2.0 gSaturated Fat
0.0 gTrans Fat
0.5 gPolyunsaturated Fat
2.0 gMonounsaturated Fat
46 mgCholestrol
209 mgSodium
12 gCarbohydrates
2 gFiber
6 gSugar
27 gProtein
Dietary Exchanges
2 vegetable, 3 lean meat
