For those of you who are ever looking to keep your Iron levels up, bison is a great lean meat to add into the mix. Compared to ground beef, bison meat has fewer calories, less fat, and more protein. It’s also rich in iron, zinc, vitamin B12, omega 3-fats, and the antioxidant selenium.
Time: 2 hours (or 1 hour if you simmer less)
- 1 spaghetti squash
- 2 tablespoons extra-virgin olive oil
- 1 medium onion, finely chopped
- 2 clove garlic, minced
- 2 ribs celery, finely chopped
- 1 carrot, finely chopped
- 2 tsp Italian Seasoning (basil, thyme, rosemary, oregano)
- 1/4 teaspoon crushed red pepper flakes
- 1 1/4 teaspoons sea salt, plus more to taste
- 1 pound ground bison
- 1/4 teaspoon freshly ground pepper, plus much more to taste
- 1 tablespoon tomato paste
- 1/3 cup dry red wine
- 1 28-oz. can crushed tomatoes
- 1/8 teaspoon cinnamon
Preheat over to 400F. Cut spaghetti squash in half and scoop seeds out. Rub with olive oil, salt and pepper. Place on a baking sheet face up. Bake for 40 minutes in preheated oven.
Meanwhile, to a large heavy pot (5 quart) over medium heat, add olive oil (I use a large Cast Iron Pan). When the oil is hot, add the onion, garlic, celery and carrot. Turn heat down to medium-low and cook the onions, celery and carrots slowly until soft, about 3-5 minutes. Stir occasionally. Add the garlic and dried herbs and cook 1 minute longer. Add the ground bison and cook, breaking it up with a wooden spoon. Cook until the bisonis no longer pink, about 5-7 minutes. Add the wine and cook until wine is reduced, about 3-4 minutes. Add salt and pepper, then stir in the tomato paste and tomatoes. Add cinnamon. Turn the heat up and bring sauce almost to a boil, then turn down to low and cover. Simmer sauce 2 hours, stirring occasionally, until thick and rich (if you have time – if not 30 minutes will do).
Once the spaghetti squash is done, create noodles by scraping inside with a fork. Leave the squash noodle inside the peel and make bowls out of it by topping with bison bolognese.