Most wild pheasant will have led an active outdoor life so the legs can be sinewy and tough on older birds which make them perfect for braising slowly in a casserole or stew. The gamey meat is full of flavour and very tasty but make sure you take off all the visible fat to keep the calories down and be careful to remove any shot. This healthy pheasant casserole recipe makes a great supper dish served with other autumnal veg such as roast parsnips or celeriac mash. 354 calories and 2.2% fat
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Calories per serving
- 1 pheasant cut into 8 pieces (600g) skin removed
- 1 red onion, sliced
- 1 red pepper, diced
- 1 tsp smoked paprika
- fresh thyme
- 1 tsp grain mustard
- 250ml red wine
- 1 x 400g can chopped tomatoes
- 1 x 400g can cannelloni beans, drained
- 1-2 tbsps chicken gravy granules
- salt and black pepper
- Remove all the skin from the pheasant and place in a shallow container. Cover with the garlic and wine and leave to marinade for 1 hour.
- Preheat a non-stick frying pan until hot. Remove the pheasant from the wine and add to the pan and dry-fry until lightly browned.
- Add the onion, pepper and paprika and continue cooking until soft.
- Add the remaining ingredients and bring to a gentle simmer. Cover and simmer for 40 minutes until the pheasant is tender. Thicken with a few gravy granules. Adjust the seasoning and serve with potatoes and a selection of seasonal vegetables.
Soak the pheasant meat overnight in the wine to add flavour.