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  • Jefferson Adams
    Jefferson Adams

    Bison Stew (Gluten-Free)

    Reviewed and edited by a celiac disease expert.

    I'm told Bison is the only mammal that does not get cancer. Some claim that the Plains Indians, whose main diet was Bison, did not suffer from cancer or heart disease. What is certainly true, is that Bison meat has less fat, calories, and cholesterol than most other meats, which makes it great for a heart-healthy diet. This gluten-free bison stew is tasty, healthy, and easy to make. 

    Ingredients:
    2 pounds bison meat, cut into 1-inch cubes
    3 medium potatoes, peeled
    6 carrots, peeled and sliced
    1 (8 ounce) cans peeled tomatoes
    1 (12 ounce) cans tomato sauce
    1 large sweet onion, diced
    ½ cup minced celery
    2 cloves garlic, minced
    2 tablespoons potato starch
    1 quart chicken broth
    ½ cup water
    ½ cup dry red wine
    1 teaspoon salt
    ½ teaspoon ground black pepper
    3 whole cloves
    2 tablespoons chopped fresh Italian parsley
    2 tablespoons chopped fresh thyme
    2 bay leaves
    3 tablespoons olive oil (2 for meat, 1 for onions, etc)
    1-2 tablespoons potato starch, corn starch or arrowroot (optional, for thickening)


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    Directions:
    Heat 2 tablespoons olive oil in a large soup pot or Dutch oven over medium-high heat; brown the bison in oil, 2 to 3 minutes per side; remove bison and set aside. Important note here: Don't crowd the meat. Make sure it's brown on all sides. If necessary, do it in two batches.

    Pour 1 tablespoon olive oil into the pan; cook and stir the onion and celery in the oil until soft, about 5 minutes. Add the garlic; cook and stir another 2 to 3 minutes - Do not burn garlic!  Sprinkle the potato starch over the mixture and stir to coat.

    Stir in the broth, water, wine, salt, pepper, cloves, carrots, tomato sauce, parsley, and thyme to the mixture; bring to a boil. Return the bison to the mixture and stir through. Add bay leaves and reduce heat; cover and simmer ½ hour. Add potatoes and ½ cup water, if needed. Return to simmer until meat and potatoes are fork tender, about 30 minutes to 1 hour more.

    Note: When done, this dish should be nice and thick. If you desire more thickness, add a small amount of potato starch, or if choosing corn starch or arrowroot then first mix with water).

    Serve this with a side of Bacon and Cheese Corn Bread made with Bob's Red Mill Gluten-free Corn Bread Mix.


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  • About Me

    Jefferson Adams is Celiac.com's senior writer and Digital Content Director. He earned his B.A. and M.F.A. at Arizona State University, and has authored more than 2,000 articles on celiac disease. His coursework includes studies in biology, anatomy, medicine, science, and advanced research, and scientific methods. He previously served as SF Health News Examiner for Examiner.com, and devised health and medical content for Sharecare.com. Jefferson has spoken about celiac disease to the media, including an appearance on the KQED radio show Forum, and is the editor of the book "Cereal Killers" by Scott Adams and Ron Hoggan, Ed.D.

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