Allow at least an hour for prepping, then another two hours for cooking. If you’re not low-carbing things, add sautéed chopped onion, sliced carrot, and cubed potato.
Dijon Beef Stew (keto)
Serves 4 // 711 calories, 33g fat, 57g protein, 10g net carbs
1/4 pound bacon, diced
3 shallots, chopped
2 to 4 tablespoons unsalted Kerrygold butter
2 pounds beef shoulder chuck, in 1-inch cubes (no bigger)
2–4 tablespoons Bob’s Red Mill superfine almond flour
Black pepper
1/2 cup brandy (I use E&J brandy)
2 cups beef stock (I use Safeway O Organics beef broth)
1 tablespoon onion powder
1/4 cup Dijon mustard
2 tablespoons whole-grain Dijon mustard
1 tablespoon Swerve sweetener
1 pound mushrooms, stemmed, cleaned and quartered
1/4 cup red wine (I use Kirkland Malbec)
Place bacon in a Dutch oven over low heat, and cook until fat is rendered. Remove solid pieces with a slotted spoon, and transfer to a large bowl. Raise heat, and add shallots. Cook until softened but not browned, 10 to 15 minutes. Use a slotted spoon to transfer to bowl with bits of bacon.
If necessary, add 2 tablespoons butter to the pot to augment fat. Dust beef cubes with almond flour, and season with pepper. Shake off excess flour, and place half the cubes in the pot. Cook over medium-high heat until well browned, almost crusty, on all sides, then transfer to a bowl with bacon and shallots. Repeat with remaining beef.
Add Cognac to the empty pot, and cook, stirring, until the bottom is deglazed and the crust comes loose. Add stock, onion powder, Dijon mustard, 1 tablespoon whole-grain mustard, and Swerve sweetener. Whisk to blend, then return cooked meat, shallots, and bacon bits to pot. Lower heat, partly cover, and simmer gently until meat is very tender, about 2 hours.
Heat 2 tablespoons butter in a medium skillet over medium-high, and sauté mushrooms until browned.
Stir mushrooms into stew along with remaining 1 tablespoon whole-grain mustard and red wine. Simmer 15 minutes, then taste, and add salt.
Best served the next day, if you can wait. Nice over Kibon Foods’ “Healthy Noodles” packages, or zucchini noodles.