Turn lean venison into a healthy meal
This fall’s deer population is looking good for hunters. Whether you get your own deer or have friends willing to share theirs, venison just might be featured on your dinner table sometime soon. Venison is lower in fat, calories and cholesterol than many cuts of beef, and is a tasty ingredient in a healthy meal.
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This recipe makes a hearty stew. If you prefer a thinner soup, use less pasta.
Venison Italian Stew
1 tablespoon canola oil
1 pound ground venison
1 medium onion, chopped
2 cloves garlic, minced
1 14.5-ounce can stewed tomatoes
2 8-ounce cans tomato sauce
3 cups water
2 teaspoons dried basil
2 teaspoons dried oregano
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 15-ounce can pinto beans, rinsed and drained
1 15-ounce can green beans, rinsed and drained
1 medium carrot, chopped
1 medium zucchini, chopped
8 ounces uncooked spiral pasta
In a large pot, heat oil over medium heat. Add venison, onion, and garlic and cook until meat is no longer pink. Add tomatoes, tomato sauce, water, basil, oregano, salt and pepper. Bring to a boil; reduce heat and simmer for 30 minutes. Stir in pinto beans, green beans, carrots and zucchini; simmer for 90 minutes. Add pasta and cook until tender. Makes 8 servings.
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Venison Stroganoff
1 pound venison, cut into cubes
1/4 teaspoon ground black pepper
1/4 teaspoon garlic powder
1 small onion, chopped
2 10.75-ounce cans condensed cream of mushroom soup, undiluted
1 16-ounce package uncooked egg noodles
1 8-ounce container sour cream
Season venison with pepper and garlic powder. Sauté onion in a large nonstick skillet coated with nonstick cooking spray until soft, about 3 to 5 minutes. Add venison and cook until meat is no longer pink. Add soup; reduce heat to low and simmer for 20 minutes. While venison mixture simmers, cook egg noodles according to package directions. Just before serving, stir sour cream into meat mixture and heat through without bring to a boil. Serve over noodles. Makes 4 servings.
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Pantry Pointers
To avoid the gamey flavor of venison, marinate the meat before cooking. For best results, use a marinade that contains a high-acid liquid like lemon juice, tomato juice, vinegar or wine.
Venison tends to be a deeper red color than beef and sometimes this makes venison look underdone even when it is thoroughly cooked. For best results, use a meat thermometer and cook until venison reaches 160 degrees.
The Practical Pantry ©2004 Tammy P. Olson
http://www.practicalpantry.com
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