Mouthwatering Low-Carb Beef Bourguignon with Cauliflower Mash Recipe for Keto Dieters

Indulge in a Classic: Low-Carb Beef Bourguignon with Cauliflower Mash

Welcome to a dish that promises to satisfy your cravings for a hearty meal while keeping your carb count low. Low-Carb Beef Bourguignon with Cauliflower Mash is not just a recipe; it’s a revelation for those on a ketogenic diet. Imagine diving into tender chunks of beef, simmered in a rich and savory red wine sauce, paired with a creamy cauliflower mash that’s as comforting as the traditional potato counterpart. This dish proves that following a keto diet doesn’t mean sacrificing depth of flavor or the joy of a luxurious meal.

This adaptation of the classic French stew is perfect for anyone looking to enjoy a gourmet dinner without deviating from their low-carb lifestyle. It’s a meal that brings the essence of French cuisine to your table, with a keto-friendly twist. So, let’s embark on this culinary journey together and discover how this dish can become a staple in your keto recipe collection.

A Keto Twist on a French Classic

The story of Beef Bourguignon is steeped in history, originating from the Burgundy region in France. Traditionally, this dish is a slow-cooked stew that’s rich in flavor, thanks to the red wine reduction and the succulent beef. However, when adapting it for a keto diet, we make intelligent swaps without compromising on taste.

The key to keeping this recipe keto-friendly lies in the careful selection of ingredients. The beef chuck provides high-quality protein and essential fats, which are cornerstones of the ketogenic diet. By using olive oil and bacon, we introduce healthy fats that not only add flavor but also help achieve the right macronutrient balance.

Mushrooms and carrots, while adding earthiness and sweetness to the dish, are also low in carbs. The red wine, a classic component, is used judiciously to impart the signature bourguignon taste while keeping the carb content in check. The tomato paste offers umami and richness with minimal carbs.

Now, let’s talk about the star of the show – the cauliflower mash. Cauliflower is a keto superstar, providing a creamy texture and neutral taste that makes it the perfect substitute for potatoes. When blended with butter and heavy cream, it transforms into a luxurious mash that complements the beef beautifully.

This dish is not just about maintaining your keto diet; it’s about embracing gourmet cooking that aligns with your nutritional goals. The Low-Carb Beef Bourguignon with Cauliflower Mash is a testament to how low-carb eating can be both sophisticated and satisfying.

Mastering the Method

Creating this dish is an art form, and like all art, it starts with the preparation. Begin by cooking the bacon until crisp, which not only provides a base of flavor but also the fat needed to sear the beef to perfection. When searing the beef, do it in batches to ensure each piece develops a beautiful crust that will lock in the juices.

Building the sauce is crucial – it’s the foundation of the stew’s flavor. Deglazing the pan with red wine and beef broth is a moment of magic, as it lifts all the caramelized bits into the sauce, ensuring that every ounce of flavor is captured. The herbs, especially thyme, infuse the stew with their aromatic essence, which is essential for an authentic bourguignon.

As the stew simmers, the beef becomes fork-tender, a sign of a well-crafted bourguignon. The mushrooms and carrots should be added at the right time to maintain their texture and taste. Now, let’s not forget the cauliflower mash. Steaming the cauliflower until it’s very tender is key, as it ensures a smooth, creamy mash once processed with butter and heavy cream.

Remember, patience is your ally in this culinary endeavor. The slow cooking process allows the flavors to meld together beautifully, creating a symphony of taste that’s worth the wait. This dish is not just about following steps; it’s about the experience of crafting something extraordinary.

With these tips and attention to detail, your Low-Carb Beef Bourguignon with Cauliflower Mash will not just be a meal, but a masterpiece that you’ll be proud to serve.

Variations to Savor

Herb-Infused Bourguignon

Enhance the herbaceous notes of your stew by incorporating a bouquet garni. Tie together sprigs of fresh parsley, thyme, and a bay leaf. Add this to the pot during the simmering process for an elevated herbal profile.

Spicy Bourguignon

For those who enjoy a bit of heat, introduce a pinch of cayenne pepper or diced chili peppers when you add the onions. This will infuse the stew with a warm, spicy undertone that complements the richness of the beef.

Creamy Mushroom Sauce

Transform your bourguignon sauce into a creamy delight by stirring in a dollop of crème fraîche or sour cream towards the end of cooking. This adds a luxurious texture and a slight tang that balances the robust flavors.

Substitutions for Every Palate

While this recipe is designed to be keto-friendly, it’s also adaptable to various dietary needs and preferences. For instance, if you’re avoiding dairy, replace the butter and heavy cream in the cauliflower mash with olive oil or coconut cream for a dairy-free alternative that still delivers creaminess.

If red wine isn’t to your liking or you’re looking to further reduce carbs, substitute with additional beef broth. This will still give you a flavorful base without the wine. For those who prefer a different protein, cubed chicken thighs can replace beef for a lighter version of the dish.

Frequently Asked Questions

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Low-Carb Beef Bourguignon with Cauliflower Mash

This Low-Carb Beef Bourguignon with Cauliflower Mash is an exquisite take on the classic French stew. It's been adapted for a keto-friendly diet without compromising on the rich, deep flavors that make this dish a timeless comfort food. Tender chunks of beef are simmered in a savory red wine sauce with herbs and vegetables, served over a creamy cauliflower mash for a perfect low-carb indulgence.

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Prep Time 20 minutes mins

Cook Time 1 hour hr 30 minutes mins

Total Time 1 hour hr 50 minutes mins

Course Dinner

Cuisine French

Servings 6

Calories 485 kcal

Equipment

• Large skillet or Dutch oven
• Slotted spoon
• Cutting board and knife
• Measuring cups and spoons
• Food processor

Ingredients

  

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Beef Bourguignon

• 2 lbs beef chuck cut into 2-inch cubes
• ¼ cup olive oil
• 4 slices bacon chopped
• 1 large onion diced
• 4 cloves garlic minced
• 2 cups beef broth
• 1 cup dry red wine
• 2 tbsp tomato paste
• 1 tsp fresh thyme or 1/2 tsp dried thyme
• 2 bay leaves
• 8 oz mushrooms quartered
• 2 medium carrots sliced

Cauliflower Mash

• 1 large head cauliflower cut into florets
• 3 tbsp unsalted butter
• ¼ cup heavy cream

Instructions

 

• Preheat a large skillet or Dutch oven over medium heat. Add the chopped bacon and cook until crisp. Remove bacon with a slotted spoon and set aside, leaving the fat in the pan.
• Increase heat to medium-high. Season the beef chunks with salt and pepper, then sear them in the bacon fat in batches, ensuring not to overcrowd the pan. Once browned, remove the beef and set aside.
• In the same pan, add the diced onion and cook until translucent. Add the minced garlic and cook for another minute.
• Pour in the beef broth and red wine, scraping up any browned bits from the bottom of the pan. Stir in the tomato paste, thyme, and bay leaves.
• Return the beef and bacon to the pan. Bring to a simmer, then reduce heat to low, cover, and cook for 1 hour, stirring occasionally.
• Add the mushrooms and carrots to the stew, cover, and continue to cook for another 30 minutes, or until the vegetables are tender and the beef is falling apart.
• While the stew is cooking, make the cauliflower mash. Steam the cauliflower florets until very tender, about 7-10 minutes.
• Transfer the steamed cauliflower to a food processor. Add butter, heavy cream, salt, and pepper. Process until smooth and creamy. Adjust seasoning to taste.
• Once the stew is done, remove the bay leaves and adjust seasoning if necessary.
• Serve the beef bourguignon over a bed of cauliflower mash and enjoy!

Notes

To further reduce the carb count, consider using a lower-carb red wine or substituting with additional beef broth.

The stew can be made ahead and refrigerated for up to 3 days or frozen for later use. The flavors often improve after a day.

For a dairy-free version of the cauliflower mash, substitute the butter and heavy cream with olive oil or your preferred dairy-free alternative.

Nutrition

Calories: 485kcalCarbohydrates: 12gProtein: 36gFat: 30gFiber: 4gNet Carbs: 8g

Keyword Cauliflower Mash, Keto Beef Bourguignon, Keto Dinner, Low-Carb Beef Stew

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