Penny Rushton's Health Tips & Recipes

PHEASANT WITH ROASTED CARROTS AND PARSNIPS


This recipe requires forward planning, but ensures deliciously tender pheasant.

Pheasant:

Especially rich in protein
Very rich in phosphorus, potassium and iron
Excellent amounts of calcium, magnesium, selenium, zinc and B vitamins
Supports immune system
Helps repair body damage
Excellent source of energy
Low in fat, cholesterol and calories

Serves 4

2 plump young pheasants

For the marinade

8 juniper berries, chopped
2 tsp English mustard powder
1 tsp mixed spice
2 tsp chopped thyme leaves
2tsp rapeseed oil
1 tbsp red wine

For roasting

2 parsnips, peeled and cut into chunks
10 cherry tomatoes
2 small raw beetroot, diced
1 large onion, chopped
2 large carrots, chopped
1 large potato, chopped
1 tbsp rapeseed oil
1 tbsp freshly chopped thyme leaves

1. Day before (or prepare for freezer) remove breasts and legs from pheasant carcasses with a very sharp, little knife and sharp kitchen scissors.
2. Separate breasts from legs and mix well with marinade ingredients.
3. Refrigerate for 24 hours or freeze until required.
4. Preheat oven to 190 C, gas 5.
5. Place all ingredients for roasting in a large roasting pan and mix well.
6. Bury pheasant legs well under vegetables and roast for 1 hour.
7. Remove from oven and mix ingredients well, place pheasant legs on top of vegetables.
8. Meanwhile heat a non stick frying pan and pan fry pheasant breasts until skin is crisp and golden, turn breasts over, reduce heat and cook for a further 6-8 minutes until tender and just done.
9. Serve immediately with roast vegetables and steamed green vegetables.