Be creative. Cooking is about experimenting. If it doesn’t work out 100% delicious every time, that’s okay. Tweek what you didn’t like, and try again, but keep searching for those healthy alternatives.
******** Bison Stew ********
2 tsp olive oil
¾ lean bison or beef stew meat cut into 1” cubes
1 medium onion, diced
1 shallot diced
1/4 tsp dried thyme
¼ tsp all spice
¼ cup balsamic vinegar
1 bay leaf
2 medium carrots-peeled and diced
1 medium parsnip, peeled and diced **my kids didn’t like the sweet flavor of the parsnips. I’d leave them out next time.
1 medium russet potato
½ cup frozen peas
Sea salt/pepper to taste
1. Heat a medium saucepan on medium-high heat and add oil to coat the pan. Add half of meat and cook for 5-7 minutes turning to brown all sides. Transfer browned meat to a rimmed plate, then repeat with remaining meat and set aside.
2. Reduce heat to medium-low and add onion and shallot. Cook, stirring occasionally, for about 10 minutes, until onions are soft. Add thyme and allspice , stirring 30 seconds. Add vinegar, then increase heat to medium-high and cook for 1 minute, until most of the liquid evaporates.
3. Return meat to pan, adding 3 cups water and bay leaf. Bring mixture to a simmer then cover and reduce heat to low. Let simmer about 1½ hours, until meat is tender. Remove and throw bay leaf away.
4. Remove 1 cup liquid and vegetables (I left some of them in for a chunky stew appearance) and transfer to a blender. Puree vegetables and liquid until smooth. Return puree to pan, add peas and cook on low until it is heated throughout (about 5 minutes). Season to taste with salt and pepper.
-for my family, I served over egg noodles, but it would be delicious over brown rice or whole wheat rotini.
Nutrients per 1-cup serving: Calories 223, Total fat: 4, sat fat: 1 g, sugars: 5, protein: 21 g, sodium: 102 mg, Cholesterol: 60 mg.
Thursday 01/27/11- Workout Diary:
P90X- Back/Biceps- 50 min
Thursday 01/27/11- Food Diary:
Breakfast-
organic steelcut oatmeal (150 cal)
small banana ( 60 cal)
A.M. Snack-
whole wheat tortilla, with peach salsa and (125 cal)
Lunch-restaurant
large salad with pecans, gorganzola, pears, olive oil vinegrette (200 cal)
shrimp, grilled, no oil (70 cal)
P.M. Snack-
apple (67 cal)
small portion of bison stew that I made for my family *(110 cal)
Dinner-
5 oz chicken breast (285 cal)
2 cups onion and brussel sprouts, mushroom, EVOO (130 cal)
1 sweet potato (130 cal)
Dessert-
0% greek yogurt, 1/2 cup bluberries (110 cal)
TOTAL CALORIES-1427
* see the blog for the receipe
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