Roasted Pheasant with Wheat Berry Salad
From EatingWell: 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.
- 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
- 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.
- Meanwhile, preheat oven to 375°F.
- 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.
- 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.
- 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.
- 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.
Tips & Notes
- 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.
Per serving: 533 calories; 8 g fat (2 g sat, 2 g mono); 75 mg cholesterol; 80 g carbohydrates; 37 g protein; 9 g fiber; 633 mg sodium; 655 mg potassium.
Nutrition Bonus: Vitamin C (28% daily value), Iron & Vitamin A (25% dv), Potassium (19% dv).
Carbohydrate Servings: 5
Exchanges: 3 starch, 2 fruit, 4 medium-fat meat
More From EatingWell
Ready in 30 minutes or less, these healthy spring recipes are...
Whether you’re making soup for an appetizer or a main-course...
Few things are more satisfying on a chilly night than a...
Asparagus is high in folic acid and is a good source of...
Comfort foods are notoriously high in calories and saturated...
Entertaining is made easy with these delicious brunch recipes...
Spend less time in the kitchen; plug in your crock pot! Slow...
Healthy dinners that fit in one bowl are quick and convenient...
There's nothing better than a quick, easy and affordable...
Our low-calorie comfort food recipes are soothing, comforting...
Your slow cooker is the perfect tool to prepare an easy meal...
If you’re hoping to get a better night’s sleep, try adding...
Everyone is Irish on St. Patrick’s Day! Celebrate this year...
If planning out quick and healthy meals for your family is a...
Adding lean protein, such as chicken, turkey, lean beef, low-...
Canned tuna is a quick, healthy and delicious option for...
- Entertaining, formal
- Ease of Preparation
- Total Time
- More than 1 hour
- Main Ingredient
- Preparation/ Technique
- November/December 2008