Venison Bourguignon Recipe


Nutrition

Cal/Serving: 55
Daily Value: 3%
Servings: 4

Balanced
Low-Fat-Abs, Sugar-Conscious, Dairy-Free, Egg-Free, Milk-Free, Peanut-Free, Tree-Nut-Free, Soy-Free, Fish-Free, Shellfish-Free
Fat2g4%
Saturated0g2%
Carbs7g2%
Fiber1g5%
Sugars3g0%
Protein2g5%
Sodium279mg12%
Calcium29mg3%
Magnesium14mg3%
Potassium283mg8%
Iron1mg4%
Zinc0mg2%
Phosphorus47mg7%
Vitamin A3065IU61%
Vitamin C6mg9%
Thiamin (B1)0mg4%
Riboflavin (B2)0mg6%
Niacin (B3)1mg5%
Vitamin B60mg7%
Folic Acid (B9)12µg3%
Vitamin E0mg2%
Vitamin K4µg5%
Fatty acids, total monounsaturated2g0%
Fatty acids, total polyunsaturated0g0%
Have a question about the nutrition data? Let us know.

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Venison Bourguignon
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.

Click here to see How to Slim Down Your Diet.

Click here to see The Ultimate 1-Pot Meal Roundup.

INGREDIENTS

  • 1 plus 1 teaspoon olive oil
  • 1 venison shoulder, cut into 2-inch chunks
  • 1 large carrot, sliced diagonally
  • 1 yellow onion, sliced
  • 2 cloves garlic, chopped
  • 1 sea salt
  • 1/4 freshly ground black pepper
  • 1 whole-wheat flour
  • 1 dry red wine (such as a bordeaux or a burgundy)
  • 1-2 cups low-sodium beef broth
  • 1 tomato paste
  • 1 thyme, chopped
  • 1 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 fromThe Eat-Clean Diet Cookbook 2by Tosca Reno (Robert Kennedy Publishing, 2011)

Servings: 4
Total time: 4 hours, 7 minutes

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