SPICED PHEASANT WITH ORANGES: low fat & cholesterol, dairy-free option, slow-cooker, fodmap options

Take advantage of seasonal low prices on game birds...

first posted 2017; updated 10/24

Non-traditional Pheasant in Middle Eastern spices with orange
(served with low-carb mashed swede with pepper, cauliflower, celery & corn)
'Rich & full-bodied with hints of mysterious souk' 'Tasters

Pheasant braised with exotic flavours is a scrumptious autumn treat, (expecially if you've been gifted pheasant) but still surprisingly wallet friendly.  

Pheasant are in major supermarkets and good butchers* in October & November for  £6'ish.  One will feed two generously.  They're pretty thoroughly plucked apart from one or two tail feathers which can be removed with sterilised tweezers.

Like all game birds, pheasant is lean and low in fat; care must be taken to stop them drying out.  Traditionally, they are served roasted and rather rare but only if they are young birds.  

Whatever their age, 67 prefers well cooked meat and opts for slow cooking.   The flavour of the juices intensify and the flesh becomes succulent and melting.  

Cost: £6.50'ish (10/24)+ cost of alcohol, if using

Serves: 2 

Ingred:
    1 whole pheasant  

    2 tbsp oil (or if fodmap, garlic infused oil)
    1/3 tsp cinnamon
    3 cardamon pods (opt)
    1 bay leaf

    1.5 large onions (for fodmap-phobes, replace with equiv fennel OR celeriac or a combo of both)
    generous 1/2 tbsp grated garlic (see fodmap reoplacement in Tips below)  
    generous 1/2 tbsp grated peeled ginger

    2/3 tsp cumin
    2/3 tsp coriander
    2/3 tsp turmeric
    2/3 tsp smoked paprika
    2/3 tsp chilli powder

    2 skinned tomatoes crushed; or 2/3 cup tinned tomatoes

    water/stock to cover, including an (opt) shot of brandy
    1/2 tbsp Dijon mustard
    zest of one orange
    juice of one orange

    segments of orange


    Once the casserole is cooked:
        1 tbsp plant or dairy butter & 1 tbsp flour mashed together     
        OR 1/2-1 tbsp cornflour mixed with 1/2- 1 tbsp cold water

        
        1/2 tbsp sumac or Za'atar (opt)


Method:

1. Joint bird; 2 legs, 2 breasts (freezebackbone for stock) season pieces lightly in & out 
2. Heat a large pan over high heat; add oil; turn heat down to med high; add pheasant pieces and brown both sides (don't cook through) both sides; set aside
3. Add onion, garlic & ginger to pan; cook 10 mins or until onions are translucent; push to one side
4. Add cinnamon, cardamon & bay leaf; sauté 1 min; cook till fragrant, about a minute
5. Stir in tomatoes
6. Add enough stock to cover, orange juice & orange zest; bring to a boil; turn down heat and bubble gently 5 mins
7. Place pieces in slow cooker with the legs underneath and breasts resting on top; pour on sauce
8. Cook on low for 3-4 hours, or until tender but not falling apart  
9. 20 mins before end of cooking, add orange slices
10. Thicken juices with 1 tbsp butter & 1 tbsp flour mashed together OR a slurry of 1 tbsp cornflour mixed with 1 tbsp cold water.
11. Stir in sumac or za'atar
12. Serve with mashed or baked potato OR  mashed well buttered swede with lots of pepper OR buttered noodles OR rice with a selection of lightly steamed green veg

Comments:

'This has a lovely full-bodied flavour with a hint of the souk; the gravy is thick &  rich.  Probably best slow-cooked for 4 hours.' Retired writer
'I'm a big fan of pheasant...this was a great novel take... as it introduces a non trad English flavour.' Political Agent

*67 got her pheasant from Barrat's on Englands Lane

Tips:

• For fodmap phobes, replace onions with equiv fennel or celeriac or a combo of both; instead of using garlic, use garlic infused oil instead of standard oil (steep a clove of garlic in 1/4 cup room temperature oil 2 hours before needed; remove the garlic before using the oil)
• Sumac is a lemon scented Middle Eastern herb, available in large supermarkets and Middle Eastern shops.  If you can't find it, replace with za'atar OR half the amount of lemon juice, lemon zest or vinegar 
• if you liked this, you will probably also like Pheasant with Brandy & Plums and  a Armagnac Partridges with Apple

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This recipe has been developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission.