Pan-Roasted Venison with Dried Cherry Sauce
(makes 4 servings)
| 4 | 4-ounce (120 g) venison loin steaks |
| salt (optional) and freshly ground pepper |
| 1 | teaspoon (5 ml) olive oil |
| 1/4 | cup (40 g) chopped shallots |
| 1/2 | cup (120 ml) dry red wine |
| 1 | cup (240 ml) canned fat-free low-sodium chicken broth |
| 1/2 | tablespoon (7.5 ml) cornstarch dissolved in 1 tablespoon water |
| 1/3 | cup (60 g) dried no sugar added dried cherries |
- Season the venison steaks with salt (if using) and freshly ground pepper. Lightly spray a large nonstick skillet with cooking spray and place over high heat. Swirl in the olive oil and when it sizzles, add the venison steaks. Sear for about 2 minutes per side, until well browned. Transfer to a heated platter; keep warm.
- Add the shallots and red wine to the skillet and cook, stirring, until shallots are wilted and the wine is reduced by half, about 5 minutes.
- Whisk in the broth and dissolved cornstarch. Lower the heat and cook, stirring, until mixture thickens, about 5 minutes. Add the dried cherries and venison steaks to the skillet and continue to cook, turning the venison once, for another 2 to 3 minutes.
- To serve, place a venison steak on each of 4 dinner plates. Spoon on some of the cherry sauce. Serve immediately.
| Per serving: | 203 calories (17% calories from fat), 27 g protein, 4 g total fat (1.2 g saturated fat), 11 g carbohydrate, 1 g dietary fiber, 95 mg cholesterol, 59 mg sodium |
| Exchanges: | 3 very lean meat, 1/2 carbohydrate (1/2 fruit) |
It's not necessary to marinate farm-raised venison for long periods of time in the hopes of rescuing some tough deer meat -- today's venison should only be marinaded briefly to impart particular flavors to the mild-flavored meat.
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