Roasted Pheasant with Wheat Berry Salad

1 Review
From: EatingWell Magazine November/December 2008

Pheasant is a small bird with a delicate flavor that's richer than chicken. We roast apples and shallots in the pan along with the bird, then toss them with cooked wheat berries for a delicious whole-grain side.

Ingredients 4 servings

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  • 1 1/4 cups wheat berries, (see Ingredient Note)
  • 2 medium Gala apples, peeled and cut into eighths
  • 2 cups halved peeled shallots, (10-12 small shallots)
  • 1 tablespoon walnut oil, or canola oil
  • 1 teaspoon salt, divided
  • 1/2 teaspoon freshly ground pepper, divided
  • 1 3-pound pheasant, (see Sources)
  • 1 1/2 cups apple cider
  • One 4-inch cinnamon stick

Preparation

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  1. Place wheat berries in a large saucepan and add water to cover them by 2 inches. Bring to a simmer over medium-high heat; reduce heat, cover and simmer gently until tender, stirring occasionally, about 1 hour. Drain and set aside.
  2. Meanwhile, preheat oven to 375 °F.
  3. Toss apples, shallots, oil, 1/2 teaspoon salt and 1/4 teaspoon pepper in a 9-by-13-inch baking pan. Remove giblets (if included) from pheasant. Loosen the skin over the breast and thigh meat and rub the remaining salt and pepper under the skin; place the pheasant, breast-side down, on top of the apple mixture. Roast for 30 minutes.
  4. Meanwhile, bring cider and cinnamon stick to a boil in a medium saucepan over medium-high heat. Boil until reduced to 1/2 cup, about 15 minutes. Remove from the heat; discard the cinnamon stick.
  5. After 30 minutes, turn the bird over and baste with a couple tablespoons of the reduced cider, stirring it into the apple mixture. Continue roasting, basting with reduced cider every 15 minutes, until an instant-read thermometer inserted into the thigh without touching bone registers 165 °F, 40 to 50 minutes more.
  6. Transfer the pheasant to a cutting board; let rest for 10 minutes before carving. Transfer the apple mixture to a large bowl. Stir in the reserved wheat berries and any accumulated pheasant juices. Serve the pheasant with the wheat berry salad.
  • Ingredient Note: Wheat berries are the whole, unprocessed grains of wheat. Find them in natural-foods markets and online at kingarthurflour.com.
  • Sources: Find pheasant in well-stocked supermarkets, specialty butchers or at dartagnan.com.

Nutrition information

  • Serving size: 3 ounces pheasant & 1 1/4 cups salad
  • Per serving: 533 calories; 8 g fat(2 g sat); 9 g fiber; 80 g carbohydrates; 37 g protein; 34 mcg folate; 75 mg cholesterol; 24 g sugars; g added sugars; 1179 IU vitamin A; 19 mg vitamin C; 76 mg calcium; 5 mg iron; 633 mg sodium; 659 mg potassium
  • Carbohydrate Servings: 5
  • Exchanges: 3 starch, 2 fruit, 4 medium-fat meat

Reviews 1

January 11, 2016
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By: EatingWell User
FABULOUS upscale dinner My husband, the avid hunter, brought several pheasant breasts home this fall. Trying to stay healthy, I turned to EatingWell for any new idea. THANK you for a fabulous, easy to make recipe for pheasant! I made if for the first time tonight and will make it many times in the future as my husband stated this was a home run recipe. We paired this dish with spinach on the side and the plate was beautiful. A little Chardonnay or Riesling finishes the meal. Five plus stars for this recipe! Pros: Easy to follow recipe, juicy pheasant, tasty combination of flavors with the shallots and apples Cons: Didn't find any!