Runner's recipes with Sarah

Food of the month: venison



by Sarah O'Neill, Nutritionist and Personal Trainer

 2 of 3 

Braised venison stew (serves 2)

Stews are a delicious winter warmer, and venison is a top meat choice to create the leanest pot, with the most delicious taste. Experiment with additional vegetables - stew is a great way to use up leftovers and pack in your 5 a day.

Ingredients:

  • 1 carrot, roughly chopped
  • 70g turnips or swede, roughly chopped
  • 1 onion, roughly chopped
  • 2 celery sticks, roughly chopped
  • olive oil and butter, for frying
  • 1 garlic clove , crushed
  • 400g diced wild venison (such as Field & Flower venison - delicious)
  • 2.5 tbsp plain flour , seasoned with salt and pepper
  • 1 tbsp redcurrant jelly (or rowan or hawthorn jelly)
  • 225ml dry red wine (Rioja is good)
  • 225ml beef stock
  • 1 thyme sprig
  • 1 bay leaf

Method:

  1. Heat oven to 180C/fan 160C/gas 4. Fry the vegetables in a little oil and butter in a heavy-based casserole for 4-5 mins until golden. Tip in the garlic and fry for a further min, then set aside.
  2. Put the venison into a plastic bag with seasoned flour and shake to coat. Add a little more oil and butter to the pan, then fry the venison over a high heat, stirring now and then, until well browned. Don't crowd the pan - cook in batches if necessary. Set aside with the vegetables.
  3. Add the redcurrant jelly and wine to the pan, and bring to the boil, scraping up all the bits that have stuck to the bottom. Pour in the stock, then add the thyme, bay leaf, meat and vegetables. Season if you like and bring to the boil. Cover and transfer to the oven for about 1½ hrs or until tender. Remove from the oven and check the seasoning.

Nutritional information: 277 kcalories, protein 30.0g, carbohydrate 18.0g, fat 10.0 g, saturated fat 2.0g, fibre 2.0g, sugar 2.0g, salt 0.7 g

Click Next Page for a Venison haunch steaks with rosemary root vegetables recipe.


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