Keto Boeuf Bourguignon with Cauliflower Mash

Keto Boeuf Bourguignon with Cauliflower Mash
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This keto boeuf bourguignon is a classic French dish and with these colder nights, I love to make any and all soups and stews! This recipe is easy to make since I can practically throw everything in the Instant Pot and let it cook.

Sometimes soups don’t always get me full by themselves so I made this boeuf bourguignon with a cauliflower mash to really to get me full and it works and pairs together perfectly!

Yields 4 servings of Keto Boeuf Bourguignon with Cauliflower Mash

The Preparation

Beef Stew:

• 3 ounce butter
• 21 ounce beef chuck roast
• 5 ounce bacon, diced
• 3 ounce onion, pearl
• 3 teaspoon fresh garlic, sliced
• 1 medium carrot, sliced
• 3 ounce mushrooms, sliced
• 1 cup beef broth
• 1 cup dry red wine
• 2 medium bay leaf
• 1/2 teaspoon dried thyme
• Salt and pepper to taste

Cauliflower Mash:

• 28 ounce cauliflower
• 3 ounce butter
• Salt and pepper to taste

The Execution

1. Measure out and prepare all ingredients.

2. Dice the beef chuck roast.

3. In an Instant Pot add half the butter to the bottom of the bowl.

4. Add a portion of the beef to the Instant Pot and allow it to cook thoroughly. Then add another portion and cook, and so on until all the meat is cooked.

5. Remove the beef from the Instant Pot and set aside.

6. Add the bacon, pearl onions, garlic cloves, carrots, and mushrooms to the Instant Pot. Add the butter. Sear on medium to high heat.

7. Once these have cooked for a while, add in the cooked beef, beef broth, red wine, bay leaves, dried thyme, and salt and pepper.

8. Close the lid on the Instant Pot and cook for 30 minutes on the stew setting.

9. While the stew is cooking, make the cauliflower mash. Cut the cauliflower into small florets.

10. Boil the cauliflower in a pan with water and a dash of salt for 5 minutes.

11. Strain this and add the cauliflower back into the pan. Add the butter and stir with an immersion blender. Season with salt and pepper.

12. Serve hot and enjoy!

This makes a total of 4 servings of Keto Boeuf Bourguignon with Cauliflower Mash. Each serving comes out to be 973 calories, 75.3g fat, 8.7g net carbs, and 52.7g protein.

NUTRITION	CALORIES	FAT	CARBS	FIBER	NET CARBS	PROTEIN
3.00 ounce butter	610	69	0.1	0	0.1	0.7
21.00 ounce beef chuck roast	1405	91	0	0	0	146.6
5.00 ounce bacon	756	66.2	0	0	0	37.8
3.00 ounce onion	34	0.1	7.9	1.5	6.5	1.2
3.00 teaspoon fresh garlic	13	0	2.8	0.2	2.6	0.5
1.00 medium carrot	16	0.1	3.8	1.4	2.4	0.4
3.00 ounce mushrooms	24	0.4	4.5	1.9	2.6	1.9
1.00 cup beef broth	40	1.3	0	0	0	6.6
1.00 cup dry red wine	200	0	6.1	0	6.1	0.2
2.00 medium bay leaf	0	0	0	0	0	0
0.50 teaspoon dried thyme	2	0	0.4	0.2	0.2	0.1
0.00 none salt and pepper	0	0	0	0	0	0
28.00 ounce cauliflower	183	4	32.6	18.3	14.3	14.3
3.00 ounce butter	610	69	0.1	0	0.1	0.7
0.00 none salt and pepper	0	0	0	0	0	0
Totals	3891	301.1	58.2	23.4	34.9	210.9
Per Serving (/4)	973	75.3	14.6	5.9	8.7	52.7

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Print

Keto Boeuf Bourguignon with Cauliflower Mash

1 hour

Yield: 4 servings

Calories per serving: 973

Fat per serving: 75.3g

The Preparation

• Beef Stew:
• 3 ounce butter
• 21 ounce beef chuck roast
• 5 ounce bacon, diced
• 3 ounce onion, pearl
• 3 teaspoon fresh garlic, sliced
• 1 medium carrot, sliced
• 3 ounce mushrooms, sliced
• 1 cup beef broth
• 1 cup dry red wine
• 2 medium bay leaf
• 1/2 teaspoon dried thyme
• Salt and pepper to taste
• Cauliflower Mash:
• 28 ounce cauliflower
• 3 ounce butter
• Salt and pepper to taste

The Execution

1. Measure out and prepare all the ingredients.
2. Dice the beef chuck roast.
3. In an Instant Pot add half the butter to the bottom of the bowl.
4. Add a portion of the beef to the Instant Pot and allow it to cook thoroughly. Then add another portion and cook, and so on until all the meat is cooked.
5. Remove the beef from the Instant Pot and set aside.
6. Add the bacon, pearl onions, garlic cloves, carrots, and mushrooms to the Instant Pot. Add the butter. Sear on medium to high heat.
7. Once these have cooked for a while, add in the cooked beef, beef broth, red wine, bay leaves, dried thyme, and salt and pepper.
8. Close the lid on the Instant Pot and cook for 30 minutes on the stew setting.
9. While the stew is cooking, make the cauliflower mash. Cut the cauliflower into small florets.
10. Boil the cauliflower in a pan with water and a dash of salt for 5 minutes.
11. Strain this and add the cauliflower back into the pan. Add the butter and stir with an immersion blender. Season with salt and pepper.
12. Serve hot and enjoy!

Notes

This makes a total of 4 servings of Keto Boeuf Bourguignon with Cauliflower Mash. Each serving comes out to be 973 calories, 75.3g fat, 8.7g net carbs, and 52.7g protein.

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March 30, 2021 at 05:00AM