Elk Stew
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
Ingredients1 lb. of elk loin ¼ cup flour (50/50 mixture whole wheat/unbleached white)1 to 3 tbsp olive oil (calories calculated for 2)1 onion2 stalks of celery1 yellow bell pepper (or red or orange)6 cloves garlicPiece of fresh ginger equal to approx. 1 tbsp.12 oz bottle of beer (I used Killian’s Irish red)2 cups low sodium beef broth4 carrots2 cups cabbage2 potatoes14.5 oz. can of diced tomatoes14.5 oz can of creamed corn Extra vegetables to taste
Preparation:
Cut elk into bite size pieces, coat with flour, set aside.
Dice onion celery and pepper.
Mince garlic
Peel and mince ginger (careful not to leave any large chunks of ginger)
Peel and chop carrots, and potatoes
Chop cabbage.
Cook:
In a nonstick or cast iron skillet sauté onion celery and pepper in 1 tablespoon of hot oil until onions start to soften.
Add flour coated elk meat and continue stirring until the meat begins to brown. You may need to add additional oil at this point if the meat is very lean.
Add garlic and ginger and continue stirring for 1 or 2 minutes.
Pour in beer and reduce heat. Simmer until sauce starts to thicken.
Transfer skillet mixture to slow cooker set on high.
Use the beef broth to deglaze the skillet (soak loose all of the tasty bits left behind) and then add broth to the slow cooker.
Toss the potatoes carrots and cabbage into the hot skillet with a few tablespoons of water to precook for a few minutes (or use the microwave) before adding them to the cooker.
Stir in tomatoes and corn.
Add in any fresh, frozen or canned vegetables you like in stew at any point in this process.
Put the cover on the slow cooker and go for a nice long walk. Activity is optional but it really adds to the flavor of the stew!
If you don’t plan far enough ahead, or your walk is too short, you can finish this in a hurry in the pressure cooker. Put however many portions will safely fit in your pressure cooker. Bring the pressure up. Reduce heat and cook under pressure for 10 to 15 minutes. Check for doneness by piercing a potato or carrot chunk with a fork. If it is still hard simmer a little longer.
Number of Servings: 6
Recipe submitted by SparkPeople user RAIN_SIS.
Cut elk into bite size pieces, coat with flour, set aside.
Dice onion celery and pepper.
Mince garlic
Peel and mince ginger (careful not to leave any large chunks of ginger)
Peel and chop carrots, and potatoes
Chop cabbage.
Cook:
In a nonstick or cast iron skillet sauté onion celery and pepper in 1 tablespoon of hot oil until onions start to soften.
Add flour coated elk meat and continue stirring until the meat begins to brown. You may need to add additional oil at this point if the meat is very lean.
Add garlic and ginger and continue stirring for 1 or 2 minutes.
Pour in beer and reduce heat. Simmer until sauce starts to thicken.
Transfer skillet mixture to slow cooker set on high.
Use the beef broth to deglaze the skillet (soak loose all of the tasty bits left behind) and then add broth to the slow cooker.
Toss the potatoes carrots and cabbage into the hot skillet with a few tablespoons of water to precook for a few minutes (or use the microwave) before adding them to the cooker.
Stir in tomatoes and corn.
Add in any fresh, frozen or canned vegetables you like in stew at any point in this process.
Put the cover on the slow cooker and go for a nice long walk. Activity is optional but it really adds to the flavor of the stew!
If you don’t plan far enough ahead, or your walk is too short, you can finish this in a hurry in the pressure cooker. Put however many portions will safely fit in your pressure cooker. Bring the pressure up. Reduce heat and cook under pressure for 10 to 15 minutes. Check for doneness by piercing a potato or carrot chunk with a fork. If it is still hard simmer a little longer.
Number of Servings: 6
Recipe submitted by SparkPeople user RAIN_SIS.
Nutritional Info Amount Per Serving
- Calories: 340.0
- Total Fat: 6.8 g
- Cholesterol: 41.4 mg
- Sodium: 456.3 mg
- Total Carbs: 43.5 g
- Dietary Fiber: 6.8 g
- Protein: 23.8 g
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