Healthy Recipes

Beef Burgundy
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Servings: 6
Ingredients and Preparation
Ingredients Measures
Olive oil 2 teaspoons
Beef bottom round, trimmed and cut into 1-inch cubes 1 ½ pounds
Mushrooms, cleaned and quartered 8 ounces
Medium yellow onion, chopped 1
Freshly ground pepper to taste
Whole wheat flour 3 tablespoons
Burgundy wine (can also use Cabernet) 2 cups
Beef broth 3 cups
Tomato paste, no salt added 3 tablespoons
Fresh rosemary sprig 1
Bay leaf 1
Firmly packed brown sugar 1 tablespoon
Medium carrots, peeled, quartered, and sliced into 2-inch long pieces 4
Fresh pearl onions, peeled 1 cup
Flat-leaf parsley, chopped ¼ cup


Directions
  1. Preheat oven to 350˚F.
  2. Heat oil in a Dutch oven or large ovenproof pot over medium-high heat. Add meat and cook until browned on all sides. Add mushrooms, onion, and pepper, and sauté until onion is tender, about 5 minutes. Add flour and cook for 2-3 minutes more.
  3. Add wine, broth, tomato paste, rosemary, bay leaf, and brown sugar. Scrape up any browned bits from the bottom of the pot and bring to a simmer.
  4. Cover the pot and transfer to the oven. Bake for 1½ hours. Remove pot from oven and add the carrots and pearl onions. Bake uncovered for another 30 minutes, until carrots and meat are tender. Garnish with parsley and serve.

Exchanges
3.5 lean meats; 2 vegetables; ½ starch


Nutrition Facts
Serving Size 1/6 of recipe
Calories 319
Total Fat 9.5 g
Saturated Fat 3 g
Sodium 489 mg
Total Carbohydrate 17 g
Dietary Fiber 3.5 g
Protein 29.5 g
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