Deer Stew in Red Wine

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Preparation : 30 min Cooking : 1 h 30 min
380 calories/serving

Ingredients

900 g deer/venison cubes (shoulder)
1/3 cup cornstarch 40 g
3 tbsp olive oil 45 mL
1/2 onions, finely chopped 100 g
1/2 carrots, finely chopped 50 g
1/2 stalk celery, finely chopped 35 g
1 clove garlic, minced
3 1/2 tsp tomato paste 22 g
2 1/2 tbsp Cognac, or brandy 38 mL
2/3 cup red wine 140 mL
3/4 cup beef broth 190 mL
1 bay leaf 0.2 g
2 cloves 0.1 g
1 3/4 tsp herbes de Provence 1 g
1 pinch peppercorns 1 g
1 pinch salt [optional] 0.2 g

Before you start

A baking or casserole dish with a tight-fitting lid is necessary for this recipe.

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Coat the meat cubes with the cornstarch.
  2. Heat the oil in a heavy-bottom casserole dish over medium-high heat. Add the meat cubes in batches, and cook turning them until dark brown on all sides, 5-7 min. Take the cubes out of the casserole using a slotted spoon, then transfer them to a plate. Add salt and set aside.
  3. Add the onion, carrot and celery to the casserole. Sauté 5 min with stirring until softened. Add the garlic and cook 1 min with stirring. Add the tomato paste and Cognac. Let the liquid boil until it is almost completely evaporated. Pour in the red wine then bring to a boil until the liquid is reduced to about a half of its initial volume.
  4. Put the meat cubes back into the casserole then add the broth (just enough to cover). Add the bay leaves, cloves, herbs and peppercorns.
  5. Lower the heat, cover and simmer 1 h 30 min, or until the meat is tender. Add additional broth if necessary to obtain a thinner sauce.
  6. Take out the bay leaves, adjust the seasoning then serve in the warmed dishes.

Observations

This stew can be made a few days ahead and reheated over moderate heat.

Nutrition Facts Table

per 1 serving (220 g)

Amount

% Daily Value

Calories

370

Fat

11 g

17 %

Saturated 3.6 g
+ Trans 0 g

18 %

Cholesterol

170 mg

Sodium

170 mg

7 %

Carbohydrate

9 g

3 %

Fibre

1 g

3 %

Sugars

1 g

Net Carbs

8 g

Protein

55 g

Vitamin A

19 %

Vitamin C

4 %

Calcium

2 %

Iron

57 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Iron, Niacin, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin B2, Vitamin B6, Zinc
Good source of  :
Copper, Magnesium, Pantothenic Acid, Vitamin A, Vitamin B1, Vitamin E
Source of  :
Folacin, Manganese, Vitamin K
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables ½
Meat and Alternatives 7
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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