Roasted Pheasant with Wheat Berry Salad

Roasted Pheasant with Wheat Berry Salad

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.

From EatingWell: November/December 2008
Yield: 4 servings, 3 ounces pheasant & 1 1/4 cups salad each
Active Time: 35 minutes
Total Time: 2 hours

Ingredients

  1. 1 1/4 cups wheat berries, (see Ingredient Note)
  2. 2 medium Gala apples, peeled and cut into eighths
  3. 2 cups halved peeled shallots, (10-12 small shallots)
  4. 1 tablespoon walnut oil, or canola oil
  5. 1 teaspoon salt, divided
  6. 1/2 teaspoon freshly ground pepper, divided
  7. 1 3-pound pheasant, (see Sources)
  8. 1 1/2 cups apple cider
  9. One 4-inch cinnamon stick

Preparation

  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.

Tips & Notes

Nutrition

Nutrition 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).

5 Carbohydrate Serving

Exchanges: 3 starch, 2 fruit, 4 medium-fat meat