Full of flavor but low in saturated fat, nemson makes a wonderful alternative to beet in a casserole
- 1/2 tablespoons olive oil
- 1 pound boneless venison shoulder, cut into 1’/2-inch cubes
- 2 medium onions, sliced
- 2 garlic cloves, crushed
- 2 cooked fresh beets, each cut into 6 wedges
- Grated zest and juice of 1/2 large orange
- 1/2 cup port wine
- 1 1/4 cup low-fat reduced-sodium beef broth
- 3 1/2ounces vacuum-packed peeled whole chestnuts
- 3 carrots, halved lengthwise, cut into 1-inch pieces
- 1 piece ginger (2 inches), grated
- 4 shallots, unpeeled but roots sliced off
- 1 tablespoon flour
- 2 tablespoons nonfat milk
- Salt and pepper
Preparation time | 20 minutes
Cooking time | about 1 hour and 45 minutes
1. Preheat the oven to 350°F. Heat half of the olive oil in a large Dutch oven. Add the venison in 1 layer and let it brown on each side for about 5 minutes, turning once. Do this in 2 batches if necessary. Using a slotted spoon, remove the meat from the pan and set it aside on a plate.
2. Add the sliced onions to the Dutch oven and stir well. Cook over a low heat, stirring occasionally, until the onions are softened and just beginning to brown, about 10 minutes.
3. Add the garlic, beets, orange zest, and juice. Stir well, then return the venison and its juices to the pan, and add the port and beef stock. Bring to a simmer. Cover the pan.and transfer to the oven. Cook until the venison is tender, about 1 hour and 20 minutes, adding the chestnuts in the last 15 minutes of cooking
4. Meanwhile, piace the carrots, ginger, and shallots in @ roasting pan, add the remainingoil, and stir until the vegetables are evenly coated. Place in the oven above the Dutch oven and roast for 1 hour, turning the vegetables over halfway through the cooking time.
5. Blend the flour with the milk to make a paste. Move the Dutch oven from the oven to the top of the stove. Place over medium-high heat and add the paste a little at a time, whisking constantly and simmering until the gravy thickens, Season to taste. Serve the venison casserole hot, with the roasted vegetables.
Some more ideas |
- Alcohol gives color and richness as well as flavor to the casserole, but it can be left out— just add more broth,
Each serving provides | Calones 4) ‘tal ha saturated fat? a, cholesterol 96 ma, sodium) 241 mg, carbohydrates M4 g, fiber Sq, protein 2)
