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Tuesday, June 1, 2010

Low-Fat but Big-Taste Meat Sauce: Diet Friendly

We happen to like bison meat - it's much lower in fat than its cousin, the cow. But prepared the same way, it can be big on taste. Tonight I came home to a thundery, rainy, day and decided that barbecuing bison burgers would be out of the question and frying mini bison meatballs wouldn't work, either - too hot and sticky for that.

So quickly I was able to put up a pot of sauce and get the heck out of the kitchen while it cooked. It feels like you're eating beef and that you're eating something that's high in calories. In fact, when I went to the Weight Watchers site and "built" my recipe, I realized that it was a perfect dinner dish - just 4 points for one cup of sauce.

Bison Meat Sauce
serving size 1 cup

1 lb. bison meat
1 Tbsp. olive oil
1 onion, minced
1 shallot, minced
2 large garlic cloves, minced
1/2 cup fresh parsley, minced
1 28-oz. can crushed tomatoes
1/4 cup white wine
5 oz. baby carrots, finely chopped
2 large celery stalks, finely chopped
1/2 Tbsp. dried oregano
5 medium fresh basil leaves
1/4 tsp. red pepper flakes
a few grindings of black pepper

In a large pot heat oil and saute the onion, shallot, carrots and celery till soft - about 8 minutes over medium heat. Add in the meat and raise heat to high - saute until brown and no longer pink.  Next add in the garlic, parsley, oregano and red pepper - saute another 2 minutes. Add in the wine and mix two or three times.  Add in the tomatoes and black pepper. Mix well, lower the heat to simmer and leave uncovered for about an hour, mixing a few times. Add in the basil leaves and mix.

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