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Saturday, January 29, 2011

Easy Oven Beef Bourguignon

Difficulty:  EASY EASY
Servings:  8 generous
Nutrition Information
Calories 365; Protein 42g; Carbohydrates 31g
Fat < 2g.  Fiber 5g

About This Recipe

The basis for this recipe comes from the cookbook "Frieda's Favorite Recipes".  The book was written by Frieda Guilbault, a Copper Country native, who not only was a great cook, but evidently knew a thing or two about healthy living and longevity--she died at the tender age of 100-1/2.  Frieda loved meeting new people and learning new things and still entertained with her wonderful cooking and superb hospitality--cocktails before dinner, a beautiful table and always a delicious dinner.

Her cookbook is still in print, and if you are interested in ordering a copy, you can email Frieda's son and daughter in-law, Rod and Deb Guilbault at  It's a nice collection of unique tried and true recipes, many of which have their origins in diverse ethnic groups--Cornish Pasties, French Tourtiere, Croation Povatica, and so on.

In her book, Frieda credits a woman named Sophie Ferries (mother of Olympic skiers Chuck and Barbara) for this recipe.  In my anabolic version, I have kicked up the flavor, antioxidants, and longevity ingredients by adding garlic, more herbs, more red wine (i.e. more resveratrol), replaced the sugar with organic honey, and added button mushrooms (a natural aromatase inhibitor).   This is an EASY EASY version of this all-time Bistro favorite.  It could also be made in your slow cooker--just put all the ingredients in at one time, and set it to low for the entire work day.


  • 2 Pounds Beef Steak cut into 1 inch cubes (I used top round steak)
  • 4-6 Carrots cut on the bias into 1-1/2 inch pieces
  • 3 Medium Onions (quartered).  You can also use Pearl Onions (check frozen food section)
  • 3 Stalks Celery cut on the bias into 1 inch pieces.
  • 2 Large Cloves Garlic (pressed)
  • 8 Ounces Button Mushrooms quartered
  • 1-3/4 Pounds Baby Redskin or other small potatoes (scrubbed--Do not peel) then Quartered
  • 2 teaspoons Salt
  • 1 teaspoon dried Thyme (crumbled)
  • 1 teaspoon dried Basil (crumbled)
  • 1 teaspoon dried Rosemary (crumbled)
    (If you substitute FRESH herbs, use 1 Tablespoon of each)
  • 2 dried Bay Leaves
  • 1 Tablespoon Raw or Organic Honey
  • 1 Cup of Dry Red Wine (such as Cabernet)
  • 1/2 teaspoon Fresh Ground Black Pepper
  • 1 Can Condensed Beef Consomme Soup (undiluted)
  • 3-4 Tablespoons Instant Tapioca

  1. Preheat oven to 325 degrees F.
  2. Into a large oven-safe dutch oven or casserole dish, place all ingredients except for potatoes, mushrooms, and wine.  Stir to thoroughly combine.  Bake for 2 hours.
  3. Add potatoes, mushrooms, wine, and stir.  Bake an additional 1-1/2 hours until potatoes and beef are tender.
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  1. I will second the slow cooker as one of the greatest anabolic tools in any muscle-builder's arsenal. A must-have for everyone interested in healthy eating and lacking the time and/or expertise to prepare elaborate healthy meals.

    The beef bourguignon sounds delicious!

  2. Thanks for commenting, Fatman. If you try this out in your slow cooker, let me know how it turns out. I used top round steak when I made this last time; however, I think next time I'll try a more tender cut of beef--maybe top sirloin.