Keto Beef Stew (Beef Bourguignon a la Julia Child)

Keto Beef Stew (Beef Bourguignon a la Julia Child)

July 30, 2019 7 By William Morgan


welcome to keto meals and recipes dot com,
today I’m demonstrating an easy to make
keto beef stew using the authentic
technique and ingredients from Julia Child’s
beef bourguignon recipe, the
macronutrient ratio for the version
without pearl onions is 1.8 to 1, with
4.1 grams of total carbs per serving
and the version with the pearl onions has a
ratio of 1.7 to 1, and 6.2 grams of total carbs
we begin by preheating the oven to
160 degrees Celsius or 325 degrees Fahrenheit
in her cookbook Julia Child
recommends getting a full chuck roast
and cutting it yourself into uniformed 5
centimeter or 2 inch cubes
the uniform cube sizes will allow for even cooking,
next place the large skillet or French oven
on the stovetop over moderate heat
add and heat up the oil, add the pork belly
or unflavored bacon, and saute for
3 to 5 minutes until just turning a
light golden and crispy brown, scoop out
the pork belly or bacon and set aside for later
pour your red wine into a
small saucepan and bring to a light
rolling boil for a few minutes then set
that aside, before adding the meat to the
skillet reheat the bacon fat until it is
hot and sizzling, and thoroughly dry the
cubes with the paper towel otherwise the
meat will not brown and crisp up properly
add 1/2 of the meat leaving
plenty of room between the cubes
so they saute evenly on all sides, when the
bottom is crispy and brown, use your
tongs and rotate the meat so that all
sides are browned, then remove and set aside
repeat with the second batch of
meat, when the second batch is done scoop
it out and set all the meat aside for
later, in the same skillet use the
remaining fat to cook the carrots and
the onions, cook for a couple minutes
then return your beef and pork belly or
bacon back into the skillet
French oven and immediately season by
tossing with salt and pepper
add the boiled wine stir to remove the Fond from
the bottom of the pot, add the beef stock
so that the stock is covering the meat, then
add the tomato paste, garlic, thyme and
crumbled bay leaf, then stir and bring
back to a simmer on the stovetop
cover your pot or French oven with a lid,
and place it into the lower third of your oven
cook for two to three hours so
that it will gently simmer
this slow cooking at a lower temperature will give the meat its tenderness
while the beef bourguignon is in the oven you can
prepare the rest of the vegetables
use a small pan set over moderate heat, and add
the butter, and the quartered mushrooms
add the pearl onions, saute until the
mushrooms are done, then remove from heat
and set everything aside leaving it in
the skillet, after a couple hours in the
oven test to see if the meat is done, you
will know the beef is done when you can
pierce it easily with a fork, if not
quite done and the meat is not falling
apart easily, return to the oven and cook
for a bit longer, the time required will
depend on how large your chunks of meat
were when you began, when the meat is
done remove from the oven and strain the
sauce through a sieve to separate it
from the meat, onions, and carrots. With
the sauce separated you should have a
total of about 3 cups, put the sauce into
a small deep pot, taste for seasoning and
adjust if needed, but be careful not to
add too much salt as it will taste
saltier when you have reduced the liquid
some more, put the meat and vegetables
back into the casserole pot or into a
serving terrine, then add your sauteed
mushrooms and onions, leave the pot
uncovered for the meat to cool
if you place a cover on the pot while the meat
is hot, the meat will have an acidic taste
this is a significant way this recipe
is different from Julia Child’s
to thicken the sauce I use glucomannan rather
than flour, which Julia used at the
beginning of her recipe, the glucomannan is a great thickener
that is tasteless and makes for a clear
sauce, I dilute one tablespoon of
glucomannan in a cup of cold water, stir
until the glucomannan is completely dissolved
and then add immediately into
the sauce, by continually stirring as you
pour the glucomannan fluid mix you will
prevent lumps from forming in your sauce
next put the pot on the stovetop over
low heat, stirring continuously reduce
and thicken the sauce until you have a
gravy that coats the back of a spoon
this might take about five minutes but
be careful not to burn your sauce
if your sauce has gotten a bit too thick,
either because your heat was too high or
you cooked it a little bit too long,
don’t worry just add a little bit of water
reduce your heat, stir briskly, and
cook for one to two minutes
then remove the gravy from heat and immediately pour
over the meat and vegetables
and stir the ingredients, serve this beef
bourguignon either hot or cold in the
serving terrine or arrange in individual
plates, if you choose you can garnish
with fresh parsley, following the cooking
instructions as per Julia Child’s methodology
will produce the authentic
French taste of the beef bourguignon
thank you for taking the time to watch
this demonstration, see you next time
Julia Child recommends serving this dish
with either rice or potatoes as they do in France
however we substitute the rice
with cauli-rice, and I substitute
potatoes with jicama french fries, I would suggest seasoning the fries with only salt and pepper
if you’re serving the jicama french fries with the beef bourguignon as a side dish