French Beef Bourguignon: Low GI and low carb recipes for diabetics

Dive into the flavorful world of reinvented beef bourguignon, crafted with your well-being in mind without compromising on taste. A diabetically delicious explosion of flavors awaits you!

Welcome to the revamped universe of beef bourguignon, a culinary gem that adapts to your health imperatives without sacrificing gustatory pleasure. Because eating healthily shouldn’t mean giving up on taste, I guide you through a diabetic-friendly, low glycemic index, and low-carb version of this French cuisine classic.

There are different ways to lighten up this traditional dish while preserving its authenticity. The goal is to control the glycemic index and fat content without sacrificing the quintessence of beef bourguignon. Because, let’s be honest, if you remove the flavor, it’s no longer really beef bourguignon.

As always, the nutritional values depend on the portions and balance found in the preparation. But don’t worry, this doesn’t mean sacrificing pleasure. On the contrary, it’s an opportunity to indulge while taking care of your health.

Here are the ingredients you’ll need for this recipe:

• Ghee (clarified butter): Replace regular butter with ghee for a healthier and more flavorful option.
• Beef for bourguignon (such as chuck, brisket, cheeks…): Choose a lean cut to reduce fat content.
• Smoked bacon lardons: Add a smoky note for extra depth of flavor.
• Onion and garlic cloves: The essential aromatic base for any dish.
• Cornstarch (or almond flour or none) depending on the desired sauce consistency: Adjust the texture without compromising taste or glycemic index.
• Red wine: Intensify flavors without compromising health.
• Beef broth (gluten-free): Choose a gluten-free broth for a lighter option.
• Carrots and button mushrooms: Add vegetables for texture and nutritional richness.
• Bouquet garni (thyme, parsley, bay leaf): The perfect seasoning for an authentic taste.
• Dark chocolate (optional, for sauce color and shine): A trick to enhance the sauce without compromising health.
• Salt, pepper: Season according to your preferences.

If you want to learn more about the benefits of alternative flours to maintain a stable sugar level, check out my complete article on different low GI flours here.

How to prepare your low GI beef bourguignon?

1. Brown the diced meat pieces with clarified butter.
2. Add minced onion, garlic, and bacon lardons.
3. Incorporate cornstarch and mix well.
4. Gradually pour in the beef broth to deglaze the cooking juices. Season lightly with salt and pepper.
5. Add carrots, red wine, bouquet garni, and let simmer over low heat for 2 hours. Stir regularly to check that the bottom doesn’t stick!
6. Add mushrooms and continue cooking for another hour.
7. At the end of cooking, add the dark chocolate and adjust the seasoning.

My tips and advice for a successful bourguignon:

• Choose lean meat cuts: Opt for cuts like chuck, brisket, or cheeks to reduce fat content.
• Adjust the sauce consistency: Use cornstarch, almond flour, or nothing according to your preferences without compromising texture.
• Add dark chocolate to enhance the sauce: This optional trick brings color and shine without sacrificing health.

FAQ

Can I freeze beef bourguignon?
Absolutely, beef bourguignon freezes well. Make sure to store it in airtight containers to preserve freshness.

Can I replace red wine with another ingredient?
If you prefer not to use red wine, you can opt for extra beef broth, but wine adds a unique depth of flavor and that’s what makes it “Beef Bourguignon”.

Other recipes to try

• Cream of pumpkin soup with coconut milk Low GI and Low Carb
• Pan-fried cabbage with chicken and spices Low GI and Low Carb
• Clarified butter or Ghee: An ally for diabetics

There you have it, you now have all the keys to prepare a succulent beef bourguignon adapted to your health imperatives. I hope this diabetic-friendly, low glycemic index, and low-carb version will delight you as much as it did for me. Feel free to leave your comments, share your impressions, and invite your friends to this healthy and delicious culinary experience. Enjoy your meal!

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Boeuf Bourguignon santé : Une recette IG Bas et Low Carb

Yield: 4 personnes

Temps de préparation: 20 minutes

Temps de cuisson: 3 hours

Total Time: 3 hours 20 minutes

Un boeuf bourguignon adaptée aux diabétiques, à l'IG bas et Low Carb. Un plat traditionnel revisité pour allier santé et plaisir.

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Ingredients

• 1 cuillère à soupe de Ghee (beurre clarifié)
• 600 gr de viande pour bourguignon (paleron, gîte, joues...)
• 200 gr de lardons fumés
• 1 oignon
• 2 gousses d'ail
• 1 à 2 cuillères à soupe de fécule de maïs (ou farine d'amande ou rien)
• 25 cl de vin rouge
• 40 cl de bouillon de boeuf (sans gluten)
• 2 carottes
• 150 gr de champignons de Paris
• 1 bouquet garni (thym, persil, laurier)
• 1 à 2 carrés de chocolat noir (facultatif, pour la consistance de la sauce, la couleur et la brillance)
• Sel, poivre

Instructions

1. Faites colorer la viande coupée en morceaux avec le beurre clarifié.
2. Ajoutez l'oignon, l'ail émincés et les lardons.
3. Intégrez la fécule de maïs et mélangez bien.
4. Versez le bouillon de boeuf petit à petit pour décoller les sucs de cuisson. Assaisonnez légèrement avec du sel et du poivre.
5. Ajoutez les carottes, le vin rouge, le bouquet garni et laissez mijoter à feu doux pendant 2 heures. Mélanger régulièrement pour vérifier que le fond n'accroche pas !
6. Intégrez les champignons et prolongez la cuisson d'une heure.
7. En fin de cuisson, ajoutez le chocolat noir et rectifiez l'assaisonnement.

Notes

J'ai servi mon boeuf bourguignon avec du riz complet, des fleurs de chou-fleur et de brocoli.

Nutrition Information:

Yield: 4 Serving Size: 1
Amount Per Serving:Calories: 1745Total Fat: 42gSaturated Fat: 16gTrans Fat: 0gUnsaturated Fat: 23gCholesterol: 196mgSodium: 5827mgCarbohydrates: 64gFiber: 2gSugar: 22gProtein: 108g

Les informations nutritionnelles peuvent varier selon les produits et les marques choisis.

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