Healthy Venison Stew is a hearty stew made with marinated venison that’s so tender it will melt in your mouth. Let’s not forget the delicious veggies–potatoes, carrots, celery, onions and lots of spices. It’s a perfect Wintertime comfort food.
This Healthy Venison Stew is just that – healthy! It’s the perfect diet meal. It’s very low in saturated fat, has no cholesterol, very low in sugar, very high in vitamin A, vitamin C, and protein, and to put the cherry on top, it’s only 227 calories per serving–1 cup. Plus, it’s very filling, which means you’ll stay full for hours.
Let’s be honest, I know you’re probably going to eat more than a cup–I do. But that’s ok because even if you double the amount and eat two cups you’re only eating 457 calories and that’s not bad for dinner, so no worries!
My boys love a hot bowl of stew with a slab of cornbread or saltine crackers. It’s the perfect meal after a hunt, especially if you had to track a deer for hours in the woods like we did this past deer season. That can be pretty exhausting!
Healthy Venison Stew
|Prep Time: 24 Hours||Yield: 11 Cups|
|Cook Time: 6 Hours||Serving Size: 1 Cup|
|Total Time: 30 Hours||Calories Per Serving: 227|
- 2.5 lbs of venison stew meat
- 2 tsp. garlic powder
- 2 tsp. onion powder
- 2 tsp. basil
- 2 tsp. oregano
- 2 tsp. ground turmeric
- 1 tsp. rosemary
- 4 tsp. of lemon juice
- 1 cup of water
- 1 1/2 cups potatoes, chopped
- 1 cup of onion, chopped
- 1 cup of carrots, chopped
- 1 cup celery, chopped
- 32 oz. beef broth
- Place the stew meat, all of the spices, lemon juice, and water In a gallon-sized freezer bag making sure the liquids fully cover the meat.
- Press the air out of the bag, seal it, put it in a bowl and marinate for at least 24 hours.
- Empty the bag into a crock-pot and put the temp to high heat.
- Chop all of the veggies and place them on top of the meat.
- Then pour in the beef broth. Do NOT stir.
- Cook on high for 6 hours or until the veggies and meat are done.
- When done, give it a taste test and see if it needs more seasoning to suit you and your family. If it needs more, add more, but only a 1/4 tsp. at a time–you can always add more, but you can’t take it out.
I used backstrap in this stew this time, but I like to use parts of the ham as well. If you use the shoulder, please cook the shoulder with the marinade for a few hours alone in the crock-pot and then add the veggies and broth and cook for another 6 hours. Venison shoulder is much tougher than backstrap and hams.
If you need a longer cooking time, just set the crock-pot on low heat and let it cook for about 8 hours instead of 6. Also, if you want a thicker stew, you can add one part cornstarch to one part cold water. Mix this in a bowl until smooth and then add it to the stew and gently stir. Once mixed well, make sure the pot boils for at least a minute.
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The good, the bad, and the delicious…
- Healthy Venison Stew is very low in saturated fat, and sugar and has no cholesterol and is very high in vitamin A, vitamin C, and protein.
- There are no bad points about the stew–that’s why I call it, “Healthy” venison stew, but if you’re on a strict low sodium diet it might be a little too high in sodium for you.
See tips below for making this a more diet-friendly recipe.
Healthy Venison Stew Nutrition Facts
|Yields: 11 Cups||Serving: 1 Cup|
|Calories 227||Calories from fat: 12|
|% Daily Value*|
|Total Fat 3 g||3%|
|Saturated Fat 0 g||0%|
|Monounsaturated Fat 0 g|
|Polyunsaturated Fat 0 g|
|Trans Fat 0 g|
|Cholesterol 0 mg||0%|
|Sodium 715 mg||30%|
|Potassium 554 mg||16%|
|Total Carbohydrates 17 g||6%|
|Dietary Fiber 2 g||8%|
|Sugars 3 g|
|Protein 33 g||65%|
|Vitamin A 40%||Vitamin C 27%|
|Calcium 2%||Iron 3%|
*Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA, but were calculated by MyFitnessPal, Inc. by Under Armour, Inc.
To make this recipe more diet-friendly…
- To lower the sodium use a low sodium beef broth or even better, you could make your own venison broth and not add any salt.
- If you need to lower the fat (it is already really low) you can use a low-fat broth.