Kyla’s Basic Bison Stew

My diet is largely vegetarian by preference, although, I do east some chicken and fish and every once in a while, I feel like red meat.  When I get this craving I reach for Bison.  Bison is a highly nutrient dense food because of the proportion of protein, fat, mineral, and fatty acids to its caloric value. Comparisons to other meat sources have shown that Bison has a greater concentration of iron as well as some of the essential fatty acids necessary for human well being.

Here is my simple healthy hearty stew which is a great one to test out Bison if you’ve never had it before. I’m sure you’ll love it!

Plastic bag or container with a lid.
Large heavy bottomed pot.

3          tablespoons Rice Flour (or all purpose is you prefer)
1-2      lbs Bison, cubed round or your preferred cut
2-3      tablespoons Olive Oil
3 1/2  cups Broth (or 3 cups Broth plus 1/2 cup Dry Red Wine)
1           medium Onion, sliced
2           medium Garlic Cloves, minced
1/2      teaspoon dried Basil, crushed
1/2      teaspoon dried Thyme, crushed
2 1/4  cups Potatoes, peeled and cubed (Sweet, Yam, Yukon, mix it up!)
2          cups Carrots, sliced thickly
1          cup Celery, sliced
2         cups Green Beans, sliced OR 1 1/2 cups Peas (Peas go well with Yam and Sweet Potato)
Sea Salt and Pepper

Place flour in a plastic bag, add a few pieces of meat at a time shaking well to coat.

Heat oil in your large pot.

Add meat and onions, brown meat well.

Add broth (and wine if using), garlic, basil and thyme.

Bring all to a boil, reduce heat, cover and simmer for 1 1/4 – 1 1/2 hours (or until meat is tender).

Add potatoes, carrots and celery, cover pot, and simmer for about 20-30 minutes (or until potatoes are almost done).

Add green beans (or peas) and simmer 10-15 minutes more.

Sea salt and pepper to taste.

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