Pan-fried venison with blackberry sauce
Blackberries are delicious in savoury sauces, and this version is the perfect match for the richly flavoured venison
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 15 mins
Low-fat
- Heat the oil in a frying pan, cook the venison for 5 mins, then turn over and cook for 3-5 mins more, depending on how rare you like it and the thickness of the meat (cook for 5-6 mins on each side for well done). Lift the meat from the pan and set aside to rest.
- Add the balsamic vinegar to the pan, then pour in the stock, redcurrant jelly and garlic. Stir over quite a high heat to blend everything together, then add the blackberries and carry on cooking until they soften. Serve with the venison, celeriac mash (see below) and broccoli.
Healthy benefits
Venison, an excellent source of protein, is low in calories. It also supplies an easily absorbed form of iron, so is ideal for pregnant and menstruating women. Venison contains good levels of the energising B vitamins - a standard portion provides 60 per cent of our daily B12 requirement.
Serve with celeriac mash
Thickly peel and chop a small celeriac, then boil with 3 small potatoes. Drain when tender and mash with butter and plenty of seasoning.
Per serving
182 kcalories, protein 28g, carbohydrate 7g, fat 5 g, saturated fat 1g, fibre 1g, sugar 7g, salt 0.24 g
Recipe from Good Food magazine, November 2007.
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Ingredients
- 1 tbsp olive oil
- 2 thick venison steaks, or 4 medallions
- 1 tbsp balsamic vinegar
- 150ml beef stock (made with 2 tsp Knorr Touch of Taste beef concentrate)
- 2 tbsp redcurrant jelly
- 1 garlic clove , crushed
- 85g fresh or frozen blackberries
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 15 mins
Low-fat
Quick, yet special
Ingredients
- 1 tbsp olive oil
- 2 thick venison steaks, or 4 medallions
- 1 tbsp balsamic vinegar
- 150ml beef stock (made with 2 tsp Knorr Touch of Taste beef concentrate)
- 2 tbsp redcurrant jelly
- 1 garlic clove , crushed
- 85g fresh or frozen blackberries
Per serving
182 kcalories, protein 28g, carbohydrate 7g, fat 5 g, saturated fat 1g, fibre 1g, sugar 7g, salt 0.24 g
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