Eat Well Recipe: Red Wine Braised Beef Cheeks - Dinner

 

Red Wine Braised Beef Cheeks

Beef cheeks are an overlooked cut that, when cooked low and slow, transform into an incredibly tender, melt-in-the-mouth delicacy rich in collagen.

Ingredients

• 1kg Beef cheeks (trimmed)
• 2 tbsp Olive oil
• 1 Large onion, diced
• 2 Carrots, chopped
• 2 stalks Celery, chopped
• 3 cloves Garlic, smashed
• 2 tbsp Tomato paste
  
• 500ml Dry red wine (like Cabernet Sauvignon)
• 500ml Beef bone broth
• 2 Bay leaves & 3 sprigs of fresh thyme

Instructions & Method

1. Sear: Heat oil in a heavy-based pot (Dutch oven). Season beef cheeks with salt and pepper, then sear until deeply browned on all sides. Remove and set aside.
   
2. Sauté: In the same pot, sauté onion, carrots, and celery until softened. Add garlic and tomato paste, cooking for 2 minutes.
   
3. Deglaze: Pour in the red wine, scraping the bottom of the pan to release the flavour. Let it reduce by half.
   
4. Braise: Return beef to the pot. Add broth, bay leaves, and thyme. Cover tightly and cook in a 150°C oven for 3.5 to 4 hours until the meat pulls apart with a fork.
5. Finish: Strain the liquid and simmer it on the stove to create a thick, glossy reduction to pour over the meat.

Tips for Success & Health

To keep this dish diabetes-friendly, focus on the "Slow and Low" method, which allows the tough connective tissues to break down without needing sugary glazes or thickeners like flour. When reducing the sauce, avoid adding sugar or cornstarch; the natural gelatine from the beef cheeks will provide a rich mouthfeel.

Pair this protein-rich meal with fibre-dense sides like roasted Brussels sprouts or mashed celeriac instead of traditional potatoes. Fibre is a critical tool for slowing glucose absorption and managing insulin levels. Additionally, letting the dish sit in the fridge overnight allows you to easily skim off the solidified fat from the top the next day, significantly reducing the saturated fat content while the flavours continue to develop.

---

🛑 Medical Disclaimer: Important Notice

Please Read Before Using Our Health & Recipe Content

The content published under the "Eat Well" section, including all recipes, tips, nutritional information, and general health commentary, is provided for informational purposes only.

This content is NOT a substitute for professional medical advice, diagnosis, or treatment.

• Consult Your Healthcare Provider: Always seek the advice of a qualified physician, registered dietitian, or other health professional with any questions you may have regarding a medical condition, diet plan, or before starting any new eating regimen.
• Individual Needs: Dietary needs, caloric requirements, and carbohydrate tolerances vary greatly from person to person, especially for those managing illnesses like diabetes. Our general recommendations may not be suitable for your specific health situation.
• Never Disregard Medical Advice: Never disregard professional medical advice or delay seeking treatment because of something you have read on this blog.
• Assumption of Risk: You assume full responsibility for any and all risks associated with using this information. The blog creator makes no guarantees concerning the level of success you may experience, and you accept the risk that results will differ for individuals.

By using this blog and its recipes, you agree that you are fully responsible for your own health decisions.