Clean Eating Bison Stew

by The Gracious Pantry on June 28, 2010

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

Clean Eating Bison Stew Recipe

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.

Clean Eating Bison Stew Recipe

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

Clean Eating Bison Stew Recipe

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).

Clean Eating Bison Stew Recipe

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:

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).

Enjoyed this recipe? Like it, Tweet it and leave a comment below!

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  • http://recipesbymo.blogspot.com/ Mo

    Looks delicious! I always miss stews, soups and the like around summertime.
    And I’ve only ever cooked with ground bison, so it’s cool to see a recipe that calls for a specific cut. ;)

  • http://www.thegraciouspantry.com The Gracious Pantry

    Mo –

    There’s no reason to miss stews in the summer. Break out the crock pot and let her rip!

  • Jo

    Hi Tiffany (waves)
    I’ve been reading for a while, first time commenting.
    I’m in OZ and we are freeeeeezing down here at the bottom of the planet so this post if very timely. I can’t get bison here – I’ve substituted buffalo in other reciepies and it worked well, fingers crossed it works here too. Any other suggestions, other than beef?

  • http://www.thegraciouspantry.com The Gracious Pantry

    Hi Jo! Happy to have your comments!

    Buffalo can be a substitute for bison. While they are definitely NOT the same animal, many folks confuse them. I admit, I’ve never had buffalo. But I imagine it would substitute just fine. You could certainly use a lean cut of beef for this recipe as well. Outside of that, I can’t really think of any other meats that would achieve something similar to the bison. I would go ahead and try the buffalo. I’d be willing to bet you’d end up with a very similar stew to what I made here.

    Let me know how it turns out for you!

  • trude wofford

    very good, we loved it! thanks for the recipe

  • http://www.thegraciouspantry.com The Gracious Pantry

    Trude – Yay!! Thanks for trying the recipe!

  • Dora Bonebrake

    We tried your Bison Stew on a cool, rainy day here in the south. Unfortunately, I have been unable to find Bison around here so I just used lean beef. It was so delicious! I almost dug into the veggies before they made it to the crock pot! Surprisingly, the kids and hubby liked it, too. Thank you so much for all you do!

  • trude wofford

    it is about 15 degrees here in my corner of Montana, perfect weather for stew. I really like this recipe Thanks Tiffany!!!

  • http://www.thegraciouspantry.com The Gracious Pantry

    Trude – Yes! At that temp, I can imagine stew would be perfect! We are enjoying some beautiful weather here in CA, so I can only try to imagine 15 degrees! Brrrr!

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