A hearty Autumn casserole



There’s a chill in the air and the evenings are starting to draw in so this week we are thinking about warm, comforting dinners for cold autumn evenings. Venison casserole ticks all the boxes – it’s warming, filling and healthy. Venison has all the nutritional benefits of a red meat being high in protein, iron, zinc and B vitamins but is very low in saturated fat.

Venison casserole

2 carrot, roughly chopped

140g turnip or swede, roughly chopped

2 onions, roughly chopped

3 celery sticks, roughly chopped

olive oil for frying

1 garlic clove, crushed

1kg boned leg or shoulder of venison, cut into large chunks (or buy ready-cubed venison for stewing)

5 tbsp plain flour, seasoned with salt and pepper

2 tbsp redcurrant jelly

450ml dry red wine

450ml beef stock

2 thyme

sprigs

1 bay leaf

Heat oven to 180C/fan 160C/gas 4. Fry the vegetables in a little oil in a heavy-based casserole for 4-5 mins until golden. Tip in the garlic and fry for a further minute, then set aside.

Put the venison into a plastic bag with seasoned flour and shake to coat. Add a little more oil to the pan, then fry the venison over a high heat until well browned. Set aside with the vegetables.

Add the redcurrant jelly and wine to the pan, and bring to the boil, scraping up all the bits that have stuck to the bottom. Pour in the stock, add the thyme, bay leaf, meat and vegetables. Season and bring to the boil. Cover and transfer to the oven for about 1½ hrs or until tender.

Serve with new or baked potatoes.

Serves 6

370 kcals, 40g protein, 24g carbohydrate, 13g fat (3g saturated fat)

Freezes well

Find out more about Helen Money's nutritional advice


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