Diabetic Recipes

Pan-Roasted Venison with Dried Cherry Sauce

(makes 4 servings)

4 4-ounce (120 g) venison loin steaks
salt (optional) and freshly ground pepper
olive oil cooking spray
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
  1. 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.
  2. 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.
  3. 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.
  4. 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.