Healthy Living NT

Recipe Modification: Beef Carbonnade (Serves 4)

24/10/2016 Recipe modification by Elleni Vassilakoglou

 

Preparation time:30 minutes
Cooking time: 2 hours 30 minutes
As an alternative you could also cook it in your slow cooker.


Ingredients

1 tablespoon olive oil
800g beef chuck steak – cut off the fat
(1) 25g butter
(2) 200g middle bacon rashers trimmed,
roughly chopped
3 brown onions, halved, thinly sliced
2 garlic cloves, thinly sliced
2 tablespoons plain flour
(3) 375ml bottle stout
(4) 1 ½ cups chicken stock
10 fresh thyme sprigs
3 dried bay leaves
1/3 cup chopped fresh flat-leaf parsley leaves

Modifications

(1) Don’t add butter to reduce the overall amount of energy and fat in the dish
(2) Reduce the amount of bacon to 100g (1 bacon rasher) this will still give the dish flavour but reduce the overall amount of energy and fat in the dish
(3) Replace the stout with salt-reduced beef stock to reduce the overall energy and sodium content in the dish
(4) Use salt-reduced chicken stock to lower the overall amount of sodium in the dish

Method

1. Heat oil in a large heavy-based, flameproof casserole dish over medium-high heat.
2. Cook beef in batches for 5-6 minutes of until browned and transfer to a bowl.
3. Reduce heat to medium. Add bacon and onion. Cook, stirring occasionally, for 15 minutes or until onion is softened.
4. Add garlic. Cook for 1 minute or until fragrant. Sprinkle in flour. Cook, stirring, for 1 minute. Slowly add beef stock, stirring constantly. 
5. Return beef and any juices to dish with stock, thyme and bay leaves.
6. Cover, bring to the boil. Reduce heat to low. Simmer, stirring occasionally, for 1 hour 30 minutes or until beef is tender.
7. Remove lid. Simmer for a further 30 minutes or until sauce has thickened. Remove and discard bay leaves and thyme sprigs. Stir in parsley. Season with salt and pepper.
8. Serve with steamed vegetables and crusty multigrain bread.

    Nutritional information
Original Recipe Modified
Per Serve Per serve Per 100gr
Energy (kJ) 2986  1838 397
Protein (g) 62  53.1 10.6
Fat (g) 29.9  21.5 17.2
Saturated Fat (g) 11.3 7.5 1.5
Carbohydrate total (g) 38.8  10.8 2.17
Sugar (g)* 5.7  5.7 1.2
Fibre (g) 3.3  2.13 0.425
Sodium (mg) 1665  1007 201.4

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