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Venison Bourguignon Recipe
Jan 06, 2012 @ 6:20 PM
Posted by
Daily Value: 13%
Servings: 4
Dairy-Free, Sugar-Conscious
Posted by
Nutrition
Cal/Serving: 265Daily Value: 13%
Servings: 4
Dairy-Free, Sugar-Conscious
| Fat | 8g | 12% |
| Saturated | 1g | 7% |
| Carbs | 10g | 3% |
| Fiber | 2g | 7% |
| Sugars | 4g | 0% |
| Protein | 27g | 55% |
| Cholesterol | 20mg | 7% |
| Sodium | 778mg | 32% |
| Calcium | 44mg | 4% |
| Magnesium | 25mg | 6% |
| Potassium | 405mg | 12% |
| Iron | 4mg | 24% |
| Zinc | 0mg | 3% |
| Vitamin A | 3123IU | 62% |
| Vitamin C | 6mg | 10% |
| Thiamin (B1) | 0mg | 20% |
| Riboflavin (B2) | 1mg | 32% |
| Niacin (B3) | 9mg | 44% |
| Vitamin B6 | 0mg | 9% |
| Folic Acid (B9) | 14µg | 4% |
| Vitamin E | 1mg | 5% |
| Vitamin K | 6µg | 8% |
| Fatty acids, total monounsaturated | 4g | 0% |
| Fatty acids, total polyunsaturated | 1g | 0% |
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Donna Griffith
Bourguignon is a well-known French recipe typically made with beef. I've used venison — a more flavorful, less fatty protein — but kept the cooking method the same, resulting in a healthier dish with the same warm, comforting taste.
INGREDIENTS
- 1 tablespoon plus 1 teaspoon olive oil
- 1 pound venison shoulder, cut into 2-inch chunks
- 1 large carrot, sliced diagonally
- 1 yellow onion, sliced
- 2 cloves garlic, chopped
- 1 teaspoon sea salt
- 1/4 teaspoon freshly ground black pepper
- 1 tablespoon whole-wheat flour
- 1 cup dry red wine (such as a bordeaux or a burgundy)
- 1-2 cups low-sodium beef broth
- 1 tablespoon tomato paste
- 1 tablespoon thyme, chopped
- 1 teaspoon rosemary, chopped
- 1 bay leaf
DIRECTIONS
Preheat the oven to 275 degrees.
Heat 1 tablespoon of the olive oil in a large Dutch oven or braising pot over medium-high heat. Pat the venison dry with a paper towel and place in the pot in a single layer, being careful not to overcrowd. Cook without moving until brown on one side, 2 minutes. Turn and brown the other side, 2 minutes. Remove to a bowl and set aside.
Add the remaining olive oil to the same pot. Add the carrot, onion, and garlic, and sauté until starting to brown, 1-2 minutes. Place the venison and any accumulated juices back in the pot. Season with the salt and pepper. Sprinkle in the flour and stir to coat.
Add the red wine and enough beef broth to almost cover the venison and vegetables. Stir in the tomato paste, thyme, rosemary, and bay leaf. Cover and place in the oven until the venison is fork-tender and almost falling apart, about 4 hours.
Remove from the oven and discard the bay leaf. Ladle into bowls and serve.
Recipe Details
Per Serving
Calories: 353
Calories from fat: 86
Total fat: 9 g
Saturated fat: 5 g
Trans fat: 0 g
Cholesterol: 128 mg
Sodium: 687 mg
Total carbohydrate: 11 g
Dietary fiber: 2 g
Protein: 43 g
Adapted from “The Eat-Clean Diet Cookbook 2” by Tosca Reno (Robert Kennedy Publishing, 2011)
Servings: 4Total time: 4 hours, 7 minutes
