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Low FODMAP Slow Cooker Beef Bourguignon - Dump and Go Dinner

<p>This low FODMAP adaptation of the traditional French Beef Bourguignon is made with simple, hearty, real food ingredients. Cubes of beef are seared to a rich caramel brown then slow cooked in a red wine fortified bone broth and accompanied by fresh carrots, parsley and green onion for a comforting home cooked meal.</p>
6 Servings Recipe By

Ingredients

  • 1/2 cups Arrowroot
  • 1 teaspoon Sea Salt
  • 1/2 teaspoons Black Pepper
  • 2 pounds Stew Beef
  • 1/2 cups Red Wine
  • 1 cup dice Carrot
  • 4 medium Sliced Green Onion, Green Parts Only
  • 1/2 cups chop Parsley, Fresh
  • 1/2 cups Beef Bone Broth/Stock
  • 2 whole Bay Leaf
  • 1/2 teaspoons Thyme, Dried
  • 2 tablespoons Tomato Paste

Serving Day Ingredients

  • 2 tablespoons Olive Oil
  • 1/2 cups Red Wine

Freezer Containers

Supplies

Nutritional Information

  • 1 serving = about 1 cup
  • 350 Calories
  • 12g Total Fat
  • 4g Sat Fat
  • 0g Trans Fat
  • 97mg Cholesterol
  • 517mg Sodium
  • 21g Total Carb
  • 4g Fiber
  • 2g Total Sugars (Includes 0g Added Sugars)
  • 35g Protein
  • 8 WW Freestyle

Make It Now Cooking Directions

These directions are for cooking this recipe to serve immediately and NOT to freeze for later.

  1. In a large bowl, combine arrowroot flour, salt and pepper. Add beef and stir until all meat is evenly coated with the flour mixture.
  2. In a large skillet over medium heat, heat olive oil.
  3. Add beef to skillet and brown, turning to ensure all sides are browned evenly.
  4. Remove beef from skillet and place in the bottom of a slow cooker.
  5. Using half of the red wine, deglaze the skillet, scraping up the bits from the bottom of pan.
  6. Pour wine mixture into slow cooker. Add remaining wine, carrots, green onions, parsley, beef broth, bay leaves, thyme and tomato paste. Stir to evenly distribute ingredients throughout the slow cooker.
  7. Cover and cook on low 4-6 hours until meat and vegetables are tender.
  8. Remove bay leaf before serving.

Freeze For Later Cooking Directions

These directions help you cook or prepare this meal PRIOR to being frozen for serving later (see Serving Day Directions when you are ready to prepare it to eat).

Why would I want to freeze this?

  1. In a large bowl, combine arrowroot flour, salt and pepper. Add beef and stir until all meat is evenly coated with the flour mixture.
  2. Divide beef among the indicated number of quart freezer bags.
  3. Divide wine, carrots, green onions, parsley, beef broth, bay leaves, thyme and tomato paste evenly into indicated number of gallon freezer bags.
  4. Seal, label and freeze together.

Make From Frozen Serving Day Directions

These directions help you cook or reheat this meal AFTER it's been frozen for when you are ready to eat it.

  1. Thaw: In fridge
  2. In a large skillet over medium heat, heat olive oil.
  3. Add beef to skillet and brown, turning to ensure all sides are browned evenly.
  4. Place beef in the bottom of slow cooker.
  5. Using red wine, deglaze the skillet, scraping up the bits from the bottom of pan.
  6. Top the beef with vegetables and red wine from the pan, stirring to distribute ingredients evenly.
  7. Cover and cook on low 4-6 hours until meat and vegetables are tender.
  8. Remove bay leaf before serving.

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