Slow-Cooker Beef Stew Bourguignon

I love to cook, but the stuff I cook is not always very good for you.  I decided I need to start putting some healthier recipes up here, even ones aimed at people with diabetes or heart problems.  Some of you may not know that I had some major issues when I was having my daughter.  First, I was diagnosed with gestational diabetes.  That in itself is really not huge, lots of pregnant women are diagnosed with this.  But after having my sweet baby girl, I ended up having congestive heart failure.  Everything is fine now on both fronts, but I really should monitor what I eat more carefully.  I’m not saying you’ll only see healthy stuff on here from now on, because I have no willpower!  But you will start to see more of it than you used to.

I’ll start off with this recipe for beef stew bourguignon.  I looooove beef bourguignon!  It’s so rich and delicious and it TASTES really fancy but it really isn’t hard to make.  This recipe isn’t as good as my regular recipe, but for being healthier and adding the extra perk of being a crockpot meal, it’s pretty damn good!  I’ll definitely be doing this one again!

Beef Stew Bourguignon
Recipe from:  Fix it and Forget it:  Diabetic Cookbook

Ingredients:
2 lbs. beef stew meat
2 tbsp cooking oil
1 can condensed golden cream of mushroom soup
1 tsp Worcestershire sauce
1/3 cup dry red wine
1/2 tsp dried oregano
1/4 tsp salt
1/2 tsp pepper
1/2 cup chopped onions
1/2 cup chopped carrots
4-oz. can mushroom pieces, drained (I used fresh mushroom slices)
1/2 cup cold water
1/4 cup flour

Note:  I used only 1 lb. stew meat, added double the vegetables and a few splashes of beef broth to make up for the less beef.  I also threw in a couple of sprigs of fresh thyme from the garden.  I don’t know how that would change the nutritional values, but it sure tasted good.

Method:
Brown meat in oil in suacepan.  Transfer to crockpot that has been sprayed with nonstick cooking spray (I added half of the vegetables to the meat, since I used less meat).  Mix together the soup, Worcestershire sauce, wine, oregano, salt and pepper,onions, carrots and mushrooms.  Pour over meat.  Cover and cook on LOW 10 hours.  Combine water and flour, stir into beef mixture.  Turn cooker to HIGH and cook until thickened and bubbly.  Serve over noodles (I used whole wheat egg noodles).

Slow-Cooker Beef Stew Bourguignon

Exchange List Values:
Carbohydrate 1.0, Meat, lean 3.0, Fat 0.5

Basic Nutritional Values: 
Calories:  266 (calories from fat:  106)
Total Fat:  12 gm
Sodium:  585 mg
Total Carbohydrate:  12 gm
Dietary Fiber:  2 gm
Sugars:  2 gm
Protein:  26 gm

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