Wholesome Bison Stir-Fry

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Bison is not a meat that you often think of as being kosher, and until now it has not been easy to get kosher bison. However, recently GrillersPride has secured a reliable source of Glatt Kosher bison making it readily available . This is really exciting news as it is a really healthy type of red meat to eat. It is in fact lower in cholesterol and in calories than skinless chicken!! Yes, that is fact as you can see from the table below which is referenced by the USDA.

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I am always excited when I know that I am going to cook something that is healthy, and even more so, when I know that for my meat-loving husband, I can make a tasty red-meat dish that is not high in cholesterol. I think most of you know that Pete is not very pleased with me when I serve him a vegetarian meal, yet as all of you that know, my favorite things to eat are fresh vegetables either raw or cooked. So, as you can see from the title of this dish, the Wholesome Bison Stir-Fry is a great compromise!

When you look at the ingredients you will see Delicata squash. This was a new vegetable for me. Every two weeks I get a box of farm fresh vegetables from a co-op I belong to. This week I received a Delicata squash. I decided to use it in the stir-fry. It is from the butternut family, but it has distinctive vertical, dark green stripes on a yellow or cream colored skin. Like butternut, it has sweet orange flesh with similar seeds.  it is not as rich in beta-carotene as butternut, but it is rich in fiber and potassium.

Please note, bison is very lean, so I have learned two things when I cook it. First, I marinade it so that it has extra flavor, and the second thing I have learned is to cook it for less time than I would cook beef. This prevents the meat from drying out and getting too tough.

Ingredients

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1 packet Bison for Stew (18oz.)
1/2 cup Soy Vay or Soyaki Marinade
2 Tbs. Extra Virgin Olive Oil
2 crowns of fresh broccoli separated into large florets
1 red onion sliced into strips
1 Delicata squash
2 cloves fresh garlic finely chopped
about a 1″ chunk of fresh ginger peeled and finely chopped
salt and pepper

Method

About 1 to 2 hours before making the stir-fry :

  • Slice the stewing beef cubes in half to make them thinner.
  • Place them in the marinade and mix them to ensure that each piece is well marinaded.
  • Keep turning them every half hour or so.

Peel the Delicata squash and remove the seeds. Slice into bite size chunks.
Heat 1 Tbs. oil in a deep frying pan or wok.
Using a slotted spoon remove the meat from the marinade and add to the hot oil. (Keep the marinade.)
Stir-fry the meat quickly till it is brown on all sides.
Remove it from the pan onto a plate.
Add the other spoon of oil to the pan and let it heat a minute.
Add the onions, garlic and ginger. Stir-fry them until the onions are slightly caramelized.
Add the Delicata squash chunks to the onions. Allow to cook for 2 or 3 minutes constantly turning. Add 1/4 cup water to pan and let the squash soften a little.

Stir-fry vegetables just as broccoli was added.

Stir-fry vegetables just as broccoli was added.

When the water has fully evaporated add the broccoli florets and continue to stir-fry for another 5 minutes making sure the broccoli turns a bright green and it cooks sufficiently to be tender. If necessary, add a bit more water to ensure broccoli cooks properly, but be sure not to let it overcook.

Add the meat back into the pan and let it heat
through quickly.
Pour the remaining marinade over the stir-fry and let it come to a boil. Toss all the ingredients in it, and serve immediately.
Serve with white or brown rice or with quinoa.

 

 

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