Low-Carb Braised Beef with Rum and Fennel Casserole
Rich, tender beef chuck slowly braised with aromatic fennel, warming rum, and fall vegetables creates a sophisticated low-carb comfort dish. The overnight marinade infuses deep flavors while cinnamon and orange zest add warming spice notes. Bacon and mushrooms provide savory depth, while the pureed vegetables create a naturally thickened sauce without flour. Perfect for cold weather entertaining or meal prep, this hearty casserole pairs beautifully with cauliflower mash for a complete keto-friendly meal that feels indulgent yet fits low-carb goals.
Ingredients
- 1 yellow onion, diced (110 g/ 3.9 oz)
- 1 fennel bulb, sliced (234 g/ 8.3 oz)
- 7 oz pumpkin, deseeded and peeled (7.1 oz)
- 2 cinnamon quills or 1/2 tsp ground cinnamon
- 4 garlic cloves, sliced
- 3 bay leaves
- ¾ cup dark rum, (180 ml/ 6 fl oz)
- zest of 1 organic orange, peeled into strips
- 3 ¼ lb beef chuck casserole, (3.3 lb)
- ¼ cup extra virgin olive oil, (60 ml/ 2 fl oz)
- ¾ stick unsalted butter, (85 g/ 3 oz)
- 9 oz bacon, chopped roughly (8.8 oz)
- 11 oz small button mushrooms, whole (10.6 oz)
- 3 tbsp tomato paste, (45 g/ 1.6 oz)
- 4 cups beef stock, divided, (960 ml/ 32 fl oz)
- tarragon to taste for garnish, or parsley if you can't find tarragon
Instructions
- 1
Slice bacon and cut beef into 1.0" pieces
- 2
Peel and dice onion and pumpkin, slice fennel and garlic, peel orange zest into strips
- 3
Combine onion, pumpkin, fennel, cinnamon, garlic, bay leaves, rum, 2 cups beef stock, orange zest and beef in bowl, cover and marinate in fridge for at least 4 hours or overnight
- 4
Preheat oven to 275°F fan or 325°F conventional, strain beef mixture reserving liquid, separate beef and vegetables into bowls
- 5
Bring marinade to boil in saucepan over medium-high heat, simmer for 5 to 6 minutes
- 6
Heat half the oil and half the butter in large flameproof casserole over high heat, sear beef in batches until browned, transfer to bowl
- 7
Add remaining oil, butter, bacon and mushrooms to pot, cook stirring frequently for 2 minutes
- 8
Add reserved vegetables and cook stirring for 5 to 6 minutes until softening, add tomato paste and stir for 1 minute
- 9
Return beef to pot with marinade and remaining stock, scraping bottom with wooden spoon, bring to boil, cover and braise in oven for 2 1/2 hours
- 10
Remove beef and mushrooms with slotted spoon, discard cinnamon quills, bay leaves and orange peel
- 11
Puree vegetables and liquid with stick blender, return to stovetop over medium-high heat for 5 minutes to thicken
- 12
Return beef and mushrooms to sauce, add tarragon or parsley for garnish
Tips
Marinate overnight for deeper flavor penetration into the beef
Sear beef in small batches to avoid overcrowding which creates steam instead of browning
Use a stick blender to puree vegetables for a naturally thickened sauce without flour
Good to Know
covered container in fridge for up to one week
overnight marinating required, can be made 2 days ahead
over creamy cauliflower mash
Common Mistakes
don't crowd beef when searing to avoid steaming
remove cinnamon quills and bay leaves before serving to avoid bitter flavors
handle tender braised beef gently when removing to prevent breaking apart
Substitutions
FAQ
Can I use a slow cooker instead of oven braising?
Yes, after searing and combining ingredients, cook on low for 6-8 hours or high for 3-4 hours until beef is tender.
What if I can't find fennel bulb?
Substitute with celery for crunch or leeks for mild onion flavor, using the same weight measurement.
How long will this keep frozen?
Freezes well for up to 3 months in airtight containers, thaw overnight in fridge before reheating gently.