This recipe by Nutritional Optimisation Masterclass superstar Camilla Caton is one you can try when you’re ready to level up your nutrient density game and go all-in with organ meats to maximise your nutrient density.
Bourguignon is stew braised in red wine, typically flavoured with carrots, onions, and garlic, and garnished with onions, mushrooms, and bacon. In the spirit of not letting anything go to waste, Camilla’s New Zealand twist on this traditional French dish uses lamb liver, lungs, heart and testes, which provides heaps of lean protein along with bucket loads of vitamins A, C, B2, B5, B12, folate, copper, iron, selenium and zinc.
The other ingredients (including red wine, bacon, mushrooms, stock, carrots, parsley, mushrooms and stock) round out the flavour and nutrient profile of this robust and nutritious stew.
You can definitely skip your multivitamin if you have this for dinner!
Scorecard
- Diet Quality Score = 88%
- Satiety Index Score = 64%
- Protein % = 44%
- P:E ratio = 1.6
Macros
One serving provides 565 calories, 62 g of protein, 17 g of fat, and 22 g of net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 6
- 540 g (19.5 oz) lamb liver
- 360 g (12.7 oz) lamb lungs
- 130 g (4.6 oz) lamb heart
- 330 g (12.25 oz) lamb testes
- 200 g (7 oz) bacon
- 350 g (12.35 oz) onion, sliced
- 400 g (14 oz) carrots, chopped 2 cm pieces
- 500 g (17.5 oz) mushrooms, cut in half
- 2 cups pinot noir
- 170 g (6 oz) tomato paste
- 2 cups beef stock
- 20 g (56 oz) parsley, chopped
Directions
- Preheat oven to 160°C/356°F (bake).
- Heat a large non-stick frying pan to medium heat. Add the offal and brown both sides.
- Place the offal and remaining ingredients in a large casserole dish. Bake for 3-4 hours. Check every hour and add water if it gets too thick.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
