Low-Carb Braised Beef With Rum & Fennel

by KetoDietApp.com

Step 1Prepare all the ingredients. Slice the bacon. Cut your beef into bite-sized pieces, approx. 2.5 cm/ 1" pieces.

Step 2Peel the onion, pumpkin and fennel and chop roughly. Peel the orange zest into strips. Dice the pumpkin and onion. Slice the fennel and garlic.

Step 3Combine onion, pumpkin, fennel, cinnamon (use 2 sticks or 1/2 tsp ground cinnamon), garlic, bay leaves, rum, two cups (480 ml) of beef stock, orange zest and diced beef in a bowl. Cover and marinate in the fridge for at least 4 hours, ideally overnight.

Step 4Preheat oven to 140 °C/ 285 °F (fan assisted), or 160 °C/ 320 °F (conventional). Strain beef mixture, reserving the liquid. Place the beef and vegetables into two separate bowls.

Step 5Place the marinade in a saucepan over medium-high heat and bring to the boil. Simmer for 5 to 6 minutes.

Step 6Heat half oil and half butter in a large heavy-based flameproof casserole pot over high heat. Sear the beef in batches, making sure to not crowd the pot, until browned and then set transfer into a bowl and set aside.
Note: If you want to use a slow cooker or the Instant Pot instead, follow the tips in the recipe post above.

Step 7To the pot where you cooked the meat add remaining oil and butter, and then the bacon and mushrooms, and cook, stirring frequently, for about 2 minutes.

Step 8Add reserved vegetables from the marinade and cook, stirring, for 5 to 6 minutes until vegetables begin to soften. Add tomato paste and stir for 1 minute until the vegetables are coated.

Step 9Place the beef back into the pan with marinade and remaining beef stock, scraping bottom of pan with a wooden spoon. Bring to the boil, cover and braise in the oven for 2 1/2 hours, until the meat is tender.

Step 10Using a slotted spoon, carefully remove the beef and the mushrooms from the pot — remembering that the beef will be very tender. Remove the cinnamon quills, bay leaves and orange peel and discard.

Step 11Use a handheld stick blender to puree the vegetables and liquid and then place back on the stovetop on medium-high heat for 5 minutes to thicken the sauce.

Step 12Return the beef and the mushrooms to the sauce and add a handful of tarragon or chopped parsley for freshness.

Step 13Serve over creamy cauliflower mash. Store in a covered container in the fridge for up to one week. This recipe freezes well for up to 3 months.