This recipe has Protein as 81.2% and Sodium as 80.5% (as a percentage of RDA).
You'll likely need to take these into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 4.1% of RDA
• Calories: 57.3% of RDA
• Carbs: 9.1% of RDA
• Fat (total lipid): 64.5% of RDA
• Fiber: 14.8% of RDA
• Fructose: 3.2% of RDA
• Protein: 81.2% of RDA
• Sodium: 80.5% of RDA
• Sugar: 24.4% of RDA
• Vitamin A (IU): 232% of RDA
• Vitamin B6: 87.9% of RDA
• Vitamin C: 24.7% of RDA
• Iron: 4.4% of RDA
• Magnesium: 41.1% of RDA
• Manganese: 13.8% of RDA
• Niacin: 138% of RDA
• Potassium: 60.3% of RDA
• Zinc: 200% of RDA
If any nutritional component is greater than 75% of RDA
(or any vitamin/mineral is greater than 600% of RDA),
the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
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PREPARATION
MAKING THE BOURGUIGNON
1.
Fry the bacon in a dutch oven over medium heat until cooked. Remove with a slotted spoon, leaving a bit of bacon fat in the pan.
2.
Slice the eye of round or chuck into three thick steaks. Season the steaks on both sides with salt and freshly ground pepper.
3.
In batches, if needed, sear the beef, over medium-high heat until well browned on both sides, about 10 minutes. Remove and set aside.
4.
Add the chopped onions and garlic cloves cook, over medium-high until golden, adding oil if needed.
5.
Add the wine and bring to a boil, scraping and deglazing the pan.
6.
Add the beef broth, soy sauce, fish sauce, and tomato paste. Add the bay leaves and thyme.
7.
Cut the beef into 1.5-2 inch chunks and add it, with the bacon, back into the dutch oven.
8.
Bring to gentle simmer and cook covered, stirring occasionally for 2-3 hours, or until the meat is tender.
PREPARING THE VEGETABLES
9.
When there’s 30 minutes left for the beef, prepare the vegetables.
10.
Heat up the butter over medium-high heat in a large sauce pan.
11.
When hot, add the pearl onions and brown slightly.
12.
Add the mushrooms and carrots. Cook until golden brown and set aside.
MAKING THE ROUX
13.
Make a roux by melting the butter in a small pot over medium heat.
14.
Whisk in the flour and cook, whisking until brown and rich.
15.
Whisk the roux into the stew.
16.
Add in the vegetables and bring to simmer on the stove, until the vegetables are tender, about 10 minutes.
17.
Season with salt and pepper to taste.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A partially gluten-free variant of this recipe can be made to reduce the amount of gluten.
Just make the following substutions: gluten-free all-purpose flour for all-purpose flour and gluten-free soy sauce for soy sauce (regular) and coconut aminos for soy sauce (regular).
2.
Make it Dairy Free!
A dairy-free variant of this recipe can be made.
Just substitute Earth Balance Natural Buttery Stick for butter.
3.
Make it Wheat Free!
A partially wheat-free variant of this recipe can be made to reduce the amount of wheat.
Just make the following substutions: gluten-free all-purpose flour for all-purpose flour and gluten-free soy sauce for soy sauce (regular) and coconut aminos for soy sauce (regular).
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 1147
Protein 91.3 g
Carbohydrates 25.2 g
Iron 0.83 mg
Fiber 4.14 g
Calcium 41.2 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
