Clean Eating Bison Stew

I know, I know. A stew recipe just when the weather is starting to warm up. But I just got back from Tahoe where there was still plenty of snow on the ground, and it got me thinking about stew.

The great thing about this stew is that you put it in the crock pot and forget about it. There is minimal time in front of the stove. So while it’s really more of a fall or winter recipe, it can be done during the summer for a fabulous and easy meal. And let me tell you, this one is tasty!!!

Clean Eating (Crock Pot) Bison Stew
(Makes approximately 12 cups)

Ingredients
1 1/2 lbs. top round london broil bison
4 cups clean veggie stock or broth
1 bag of baby carrots
1 large red onion
4 stalks celery
2 large portabello mushrooms
1/4 cup whole wheat flour (pastry flour is best)
1/2 cup balsamic vinegar
2 tbsp. honey
1/2 tsp. freshly ground pepper
1 tbsp. garlic powder
2 small bay leaves (remove after cooking)
1 tsp. paprika
2 tbsp. olive oil

Directions

Step 1 – Prepare your veggies by chopping them all into bite size chunks (Don’t chop the carrots, you can put those in whole).

Step 2 – Put all your veggies in a large pot with 1 tbsp. olive oil, and all your spices. Cook until onions begin to get soft. Stir constantly. Once finished, pour the veggies into your crock pot. Keep that pot handy for the bison.

Step 3 – Place the bison on a stable work surface.

Step 4 – Cut into bite sized chunks.

Step 5 – Put the bison in the same pot you just cooked your veggies in (Don’t wash the pot first as this will help to add some flavor to the meat).

Step 6 – To the meat, add 1 tbsp. olive oil, flour, vinegar and honey. Cook, stirring constantly until most of the meat is browned. Remember, you’re not trying to actually cook the meat here. Just get the outside a bit brown. It will cook completely in the crock pot.

Step 7 – Place your meat mixture in the crock pot with your veggies. Add the veggie broth, and turn on your crock pot.

Step 8 – Cook on low for 7-8 hours.

Step 9 – Allow to cool a bit, then serve.

Note: Get to know your crock pot! Some newer models will cook in shorter time allotments, while older models tend to need more time (up to 1-2 hours!) Adjust cooking times appropriately.

Eat and Enjoy!

Munchkin Helpers:

If you have little ones, here’s how they can help (With close supervision, of course).

Older kids can help chop the veggies while younger kids can put them into the crock pot (with supervision, of course). Let them add ingredients to the pot before cooking and allow them to stir a lot. Kids love to stir. Just be sure they are aware that the pot is hot!

RELATED READING:

• Clean Eating Garam Masala Red Lentil Stew
• Clean Eating Chicken And Rice Soup
  

Nutritional Content
1 serving = 1 cup

Calories: 139
Total Fat: 2 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 36 gm
Sodium: 255 mg
Carbohydrates: 16 gm
Dietary fiber: 2 gm
Sugars: 9 gm
Protein: 15 gm
Estimated Glycemic Load: 6

Nutritional Information estimated at Nutritiondata.com. Data may not be accurate.

Caution: Any time a child is in the kitchen, they will require close supervision. Munchkin Helpers suggestions should be applied with common sense to your own child, taking their own capabilities into account. Do not assume that because it says here that your child can do something, that they can, in fact do it. Please use common sense when in the kitchen with your child(ren).

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