Mexican Bison Stew - 25g Carbs, 5g Fiber, 0g Added Sugar
From: EatingWell - March/April 2009
Mexican cooks are great at turning tough chunks of meat into delicious
and tender stews. This one, which uses tougher cuts of bison, such as
chuck or brisket, is flavored with chili powder, cumin and tequila.
Serve with warm tortillas.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber | High potassium | Gluten free
Active Time: 1 hour
Total Time: 3 hours
Servings: 8
Serving Size: about 1 1/3 cups each
3 Tbsp chili powder, divided
2 tsp kosher salt
1 tsp ground cumin
2 lb bison chuck, or brisket, trimmed and cut into 2-inch pieces
2 Tbsp extra-virgin olive oil, divided
2 cups chopped onion
3 mild green chiles, such as Anaheim or poblano, seeded and cut
into 1/2-inch pieces
1 Tbsp chopped garlic
1/2 cup tequila, or water
1 (15oz can) white or yellow hominy, (see Note), rinsed
2 cups diced tomatoes
1 cup reduced-sodium chicken broth
1 cup orange juice
2 Tbsp lime juice
3 cups diced (1-inch pieces) patty pan, chayote or summer squash (see Tip)
Freshly ground pepper, to taste
--> Garnishes
8 lime wedges
1/2 cup fresh cilantro leaves
2 cups finely shredded cabbage
1 cup finely chopped red onion
Combine 1 1/2 tablespoons chili powder, salt and cumin in a large bowl.
Add bison and toss to coat.
Heat 1 tablespoon oil in a Dutch oven over medium-high heat. Reduce heat
to medium, add half the meat and brown on all sides, 5 to 7 minutes.
Transfer to a plate. Add the remaining 1 tablespoon oil and brown the
rest of the meat. Transfer to the plate.
Add onion to the pot and cook, stirring, until starting to soften, 3 to
5 minutes. Add chiles and garlic; cook, stirring, for 2 to 3 minutes more.
Add the remaining 1 1/2 tablespoons chili powder and stir until the
vegetables are well coated. Add tequila (or water), scrape up any browned
bits, and simmer until most of the liquid is evaporated. Stir in hominy, tomatoes, broth, orange juice, lime juice and the reserved bison. Return
to a simmer, reduce heat, cover and cook until the bison is easily pierced
with a fork, 1 1/2 to 2 hours.
Stir in squash and cook until just tender, 8 to 15 minutes, depending on
the type of squash. Season with pepper. Serve the stew with lime wedges, cilantro, cabbage and red onion on the side, if desired.
Make Ahead Tip:
Prepare through Step 3; let cool, cover and refrigerate for up to
2 days. Skim any fat from the top, reheat and finish with Step 4.
Note:
Hominy is white or yellow corn treated with lime to remove the tough
hull and germ. Canned cooked hominy can be found in the Latin section
of large supermarkets—near the beans—or at Latin markets.
Tip:
Look for chayote in well-stocked supermarkets or Mexican grocers.
Servings: 8
Serving Size: about 1 1/3 cups each
Nutrition per Serving:
301 Calories, 7g Fat, 2g Sat, 4g Mono, 75mg Cholesterol, 28g Protein,
25g Carbs, 5g Fiber, 0g Added Sugars, 574mg Sodium, 571mg Potassium
Nutrition Bonus:
Vitamin C (70% daily value), Zinc (39% dv), Iron & Vitamin A (25% dv), Potassium (16% dv).
Carbohydrate Servings: 1
Exchanges: 1 starch, 1 vegetable, 3 lean meat
