Provençal Rosemary Beef Daube with Olives, Carrot and a Soft Egg
A scaled-down Provençal daube — beef simmered with rosemary, garlic, tomato, and a few black olives until the sauce is glossy, then crowned with a soft-boiled egg. Both the beef and the egg are dense vitamin B12 sources, the kind of nutrient hypothyroid patients can quietly run low on.
- Prep
- 10 min
- Cook
- 35 min
- Total
- 45 min
- Servings
- 1
Ingredients
- 95g (raw)grass-fed beef chuck, cut into 1-inch cubes
- 1large (50g)egg
- 80gcarrot, sliced into rounds
- 50gyellow onion, diced
- 80gcrushed tomato (canned)
- 20gpitted black olives (Niçoise or Kalamata), halved
- 1tbsp (14g)extra virgin olive oil
- 2cloves (6g)garlic, smashed
- 1sprig (1g)fresh rosemary
- 1sprig (1g)fresh thyme
- 1small (1g)bay leaf
- 60mLlow-sodium beef broth (or water + extra herbs)
- 1/4tsp (1.5g)sea salt
- 1/8tspblack pepper
- 1tbsp (4g)flat-leaf parsley, chopped, to finish
Instructions
- 01
Pat the beef cubes dry. Season with salt and pepper.
- 02
Heat the olive oil in a small heavy pan or Dutch oven over medium-high heat. Sear the beef on two sides, about 2 minutes total. Remove to a plate.
- 03
Lower the heat to medium. Add the onion and carrot. Cook 4 minutes until softened. Add the garlic, rosemary, thyme, and bay leaf and cook 1 minute more.
- 04
Return the beef. Add the crushed tomato, olives, and broth. Bring to a gentle simmer, cover, and braise 25 minutes — the beef should be fork-tender and the sauce reduced.
- 05
While the daube finishes, lower the egg into a small pot of gently simmering water. Cook 6.5 minutes, then move it to ice water. Peel and halve.
- 06
Discard the bay leaf and herb stems. Plate the daube, top with the halved soft egg, and finish with parsley.
Nutrition (per serving)
- Calories
- 535kcal
- Protein
- 32g
- Carbs
- 22g
- Fat
- 32g
- Fiber
- 5g
- Selenium
- 36mcg
- Zinc
- 4.9mg
- Iron
- 4.8mg
- B12
- 2.9mcg
- Iodine
- 24mcg
- Sodium
- 720mg