As some of you may know, our video blog, “The Great Indoors” was created to celebrate the finer things inside four walls such as eating, drinking and entertaining. We decided to leave the hunting, fishing, and camping to the Outdoors people.
That doesn’t mean we can’t enjoy the pleasures of what they reap. In other words, when friends come home from fishing or hunting trips we indoor types will be more than happy to enjoy some really great food.
Let’s talk pheasants today. Have you or someone you love gone pheasant hunting? You come home with the bird, but you don’t know what to do with it? It seems like many of the recipes are full of fat: cream, butter, and sauce heavy. That’s okay, but what if you’re looking for something healthier?
Danielle Irving is a nutrition consultant who knows how to find great recipes and make them more healthy and delicious. She found a hearty and tasty way to prepare pheasant that’s full of flavor.
Zesty Salsa Pheasant Stew
3 (14 oz.) cans of low sodium broth (chicken or vegetable) *look for one with no sugar added
1 ½-2 lbs. of pheasant
1 cup diced onions
1 cup diced celery
2 potatoes, diced
1 tsp. Salt
3 cloves of fresh garlic, minced
½ tsp. Pepper
2 cups sliced carrots
1 (14-15 oz.) whole kernel corn, optional *frozen is best if it isn’t freshly cut from the cob!
1 (8 oz.) can tomato sauce
1 -2 cups medium spicy tomato salsa *here is where you add your ZEST! If you can your own salsa or know someone
who does, this is the place to use it!
1 can (3 – 3 ½ oz.) chopped, mild, green chilies, do not drain
1/4-1/2 cup fresh cilantro, chopped
1. Remove all skin, feathers and any visible fat from bird before cooking. Cut the bird in half. You do not need to
remove bones at this point.
2. Bring the broth to a boil in a Dutch oven or large pot. Add pheasant,
3. If you have time for this extra flavor step – heat 2T oil in a pan and sauté onion, celery, salt, garlic for 5-8 minutes
or until soft and translucent, not brown. * If you want to keep rolling you can put onion, celery, salt, garlic right into
your pot with the broth and pheasant and skip the sauté.
4. Add pepper. Cover and cook over med-low heat for 45 minutes or until pheasant is tender.
5. Remove pheasant with slotted spoon. Set it to the side so it can cool.
6. Add potatoes, carrots, corn, tomato sauce, salsa, and undrained chilies, to your broth mixture. Cover and cook for
20 minutes until the vegetables are tender.
7. While the veggies are cooking cut pheasant from the bones into bit size pieces and add to the stew for several
minutes to rewarm before serving.
8. Add cilantro right before serving
9. Serve with cilantro and green onion for toppings!
Recipe provided by: Body Heart Mind
Danielle Irving, M. Ed, Certified Nutritional Consultant
Certified Personal Fitness Trainer
Nurtured Heart ApproachTM Advanced Trainer/Parent & Family Coach