Wednesday, March 5, 2014

Healthy Meaty Dinner for under $10.00? This is Possible.

Pepper/Venison Stir-Fry

o 2 Tablespoons Olive Oil
o 1 pound Venison, cut into strips
o Ground pepper to taste
o 1/2 stalk of Broccoli, cut into spears with trunks chopped up
 o 12 Scallions, white and light green parts, cut into 1 inch pieces
o 1 cup sliced mushrooms
o 3 cloves garlic, minced
o 1 Tablespoon minced, fresh ginger
o 2 Tablespoons Soy Sauce
o Cooked Brown Rice (Optional, but it makes the meal more filling)

Step 1- Warm ½ Tablespoon olive oil in a large skillet or wok over medium-high heat. Season the venison with ground pepper (a few good shakes). Add half of the venison to the skillet and stir-fry for 4 minutes, until just brown. Remove ro a warm plate, tent plate with foil. Repeat with another ½ Tbsp. oil and remaining venison.

Step 2-Return reserved cooked venison to skillet. Add green peppers, scallions, mushrooms, garlic, ginger, soy sauce, and remaining 1 Tbsp. oil to the skillet. Stir-fry for 3 minutes, until venison is cooked through and vegetables are lightly browned, but still crisp. Serve over brown rice, if desired.

Prep time 15 minutes
Cook time: 11 minutes
Serves 4, Cost per serving: $2.11 (or less if your husband shot the deer)
Per serving: 244 Calories, 13 g Fat (3 g Saturated), 66 mg Cholesterol, 3g Fiber, 24 g Protein, 9g Carbohydrates, 764 mg Sodium

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