Beef Tartare | High Protein Tartare de Boeuf Recipe

This beef tartare, aka tartare de boeuf, recipe is simple, versatile and full of healthy, lean protein. With mustard, pickles and a little chilli spice it packs a really big punch of flavour!

Contents
1. Introduction
2. Tartare de Boeuf | What’s so great about it?
3. Beef Protein
4. This Beef Tartare Recipe
5. Similar Recipes
6. Jump to Recipe!

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Beef Tartare | High Protein Tartare de Boeuf Recipe

Introduction | Beef Tartare | High Protein Tartare de Boeuf Recipe

Tartare de boeuf is the French name for Beef Tartare, a recipe in which finely cut pieces of delicious, raw beef are interlaced with a select few supremely complimentary ingredients and allowed to shine.

Served very simply, tartare de boeuf serves to highlight its main ingredient, allowing it to shine as the inarguable star of the show, supported only by the most perfect accompanying cast.

Aside from the beef itself, a standard tartare recipe will usually include a host of ingredients intended to provide tang and spice. Simple aromatic ingredients like shallots and even garlic bring depth to the meaty base flavour and spice comes in the form of tabasco sauce.

More daring and more exotic flavour combinations certainly exist, but they are not the focus for today’s recipe!

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Tartare de boeuf is a bold statement dish with bold flavours and textures. As such, it’s not for everyone. Although I would certainly encourage those who would not normally try it do so and possibly find themselves pleasantly surprised.

Usually sauced with a little mustard, the raw beef tartare is paired with equally raw egg in most recipes. A raw egg yolk placed neatly in the centre serves as a focal point for the dish and as a generous, creamy sauce.

Salt and pepper should be used liberally. Thoughtful use of seasoning goes a long way to smoothing the edges of this daring raw dish and settling the stomachs of the squeamish.

Beef Tartare | High Protein Tartare de Boeuf Recipe

Tartare de Boeuf | What’s so great about it?

On a fundamental level, I believe at least a little of the appeal of tartare de boeuf comes from a very straightforward, primal place.

There is plenty of evidence to suggest that while we are not uniquely or exclusively geared toward the consumption of meat, there were long periods within which without it our survival would have been severely jeopardized and our social progression significantly impaired.

The consumption of animals meant large, calorie and nutrient dense sources of food that would fuel us in ways our previous hunter gatherer existence could not.

The availability of such an energy source is argued to have been key to the development of our brain. With a relative abundance of available resources that were no longer tied up in the slow and difficult process of digesting tough, fibrous plant materials, more energy could be redirected to the development of the mind.

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Tartare de boeuf provides us a wonderful opportunity to flirt with those primal instincts. Its rawness captures the very same side of us that once lay in wait for lumbering prey. The very same side of us that wants our rare steaks rarer and our white meat as juicy as we can get away with.

With it comes a brilliant burst of fiery and vibrant flavours. Tabasco or not, most beef tartare recipes will include at least a smattering of mustard, enlivening the dish with a subtle, welcome heat.

Gherkins and capers bring zing and salt. Tiny explosions of freshness that bring vibrance to an otherwise savoury, meaty dish.

The whole thing simply screams satisfaction, packing every kind of punch you might like in your food and one or two more as well.

Beef Tartare | High Protein Tartare de Boeuf Recipe

Beef Protein

Many of my current recipes are motivated by my interest in strength and fitness. I have always loved beef, as much for its delicious flavour as for its satisfying bite and texture. But the aspect of beef that speaks most to me now is its fantastic nutritional value.

With roughly 25g protein per 100g meat, (depending on the cut) beef is a fantastic, lean protein source, perfect for building muscle and a stronger, healthier body.

Beef is also perfectly suited to a great many high protein diets like keto, paleo or the controversial-yet-fascinating carnivore diet.

Beef, as an animal protein, contains all the necessary amino acids we need to build muscle ourselves. This is why the protein in beef is referred to as a complete protein, meaning you don’t have to pair it with other ingredients to fully harness its nutritional potential.

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Naturally, from a meal planning perspective, this makes your life far simpler, as it means a great deal less to consider when structuring your nutritional intake. It’s much harder to calculate the true nutritional and calorific value of a food if that food is only wholly nutritionally viable when combined with another.

In addition, to maximise the beef protein available in this tartare de boeuf recipe I have included both the egg yolk and the egg white. In most beef tartare recipes you will find egg yolk, either mixed in with the beef or carefully placed on top. In this recipe, white will also be added, mixed into the sauce to harness its available protein.

Beef Tartare | High Protein Tartare de Boeuf Recipe

This Beef Tartare Recipe

This beef tartare recipe is a straightforward example of the dish. We will be combining finely diced raw beef with egg, mustard, salt, pepper, finely diced cornichons and capers and some chopped chives.

One significant difference is that I have used sriracha in place of tabasco sauce, which is purely preferential. I will include the instructions for both, as sriracha is far from an authentic ingredient. Sriracha is also sweeter than tabasco, so you may wish to take that into consideration.

I have also omitted shallots. I think they bring less to the table than the cornichons and capers. But whether you add them or not is up to you and it should be noted that it would certainly be more traditional to do so.

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The first thing you’ll need to do is finely dice your beef. Use a nice, lean cut like fillet to avoid tough pieces of uncooked fat and connective tissue. Raw beef fat is much tougher than its cooked counterpart, so you’ll want to avoid as much as possible.

I used roughly 200g – 250g beef per person, effectively providing a steak’s worth of meat each.

When you’re working with raw meat, the outer layer of your meat is the part most at risk of bacterial contamination. If you like, you can carefully slice the outer edges off before you begin.

You’ll also want to finely dice your capers and cornichons. I used roughly one and a half teaspoons of capers and 6 – 8 cornichons.

And just like that, we can mix it all together. Separate the egg yolks and keep them whole, then add your egg whites and 1/2 – 1 tsp mustard, as well as any tabasco or sriracha you might want to add.

Season it all with salt and pepper and combine, then form it into two fairly flat, round cylinders, not too far in size from a burger patty.

Make a small well in the top of each and drop in the egg yolks, then sprinkle over some chopped chives, salt and pepper.

That’s that!

Beef Tartare | High Protein Tartare de Boeuf Recipe

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Subscribe to my newsletter now for a free guide to cooking curries! AND I’ll send you weekly tricks, tips and updates that will help you elevate your cooking to the next level!


Beef Tartare | High Protein Tartare de Boeuf Recipe

Beef Tartare | High Protein Tartare de Boeuf Recipe

This beef tartare, aka tartare de boeuf, recipe is simple, versatile and full of healthy, lean protein.
Prep Time 25 mins
Course Dinner, Lunch, main, Main Course, Starter
Cuisine English, French
Servings 2

Equipment

  • Ring Mould (Optional)

Ingredients
  

  • 500 g Beef any lean cut, ideally fillet
  • 2 Eggs
  • 8 Cornichons
  • 2 tsp Capers
  • 1 tsp Mustard
  • 1-2 tsp Sriracha or a few dashes of tabasco for a little more authenticity
  • Salt
  • Pepper
  • 1 Lemon
  • Chives

Instructions
 

  • Finely mince the capers and cornichons and place them in a large bowl.
  • Separate the eggs, keeping the yolks whole and the whites in a bowl.
  • Finely mince the beef and add it to the bowl as well. Use a knife, not a machine. You want it finely diced, rather than ground.
  • Add a good squeeze of lemon, the egg whites, mustard and your spicy sauce, then a liberal helping of salt and pepper. Combine everything thoroughly and spoon each portion into a separate ring mould, or simply shape them on the plate if you aren't using one.
  • Press a little well into the top of the tartare and place the yolk gently into it. Season with a little more black pepper and salt if desired, then sprinkle over some finely chopped chives and serve.

Notes

56g Protein per Portion
Keyword beef, beef protein, beef tartare, beef tartare recipe, steak tartare, steaktartare recipe, tartare de boeuf

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