Diabetes-Friendly Recipes

Herb Venison Paillards and Winter Vegetables

(makes 4 servings)

1 1/4pounds (600 g) venison leg, cut into 4 equal portions
1tablespoon (15 ml) balsamic vinegar
salt (optional) and freshly ground pepper
1/3cup (6 g) mixed fresh herbs (thyme, savory, and rosemary), finely chopped
1/3cup (6 g) chopped fresh parsley
1cup (212 g) julienned carrots
1cup (140 g) julienned rutabaga
1cup (87 g) julienned fresh fennel
1cup (124 g) julienned leeks
olive oil cooking spray
1teaspoon (5 ml) olive oil
1/3cup 80 ml) dry white wine or canned fat-free low-sodium chicken broth
2teaspoons (10 ml) Dijon mustard
1/2cup (120 ml) evaporated skim milk
  1. Using a flat mallet or the back of a heavy skillet, pound the venison very thin. Brush the resulting paillards with balsamic vinegar and season with salt (if using) and freshly ground pepper. In a shallow dish, combine the mixed herbs and half of the parsley. Dredge the venison paillards in the herb mixture, coating both sides. Set aside for about 15 minutes.
  2. Meanwhile, fill a large skillet with about 1 inch of water. Place a vegetable steamer over it and fill with the vegetables, keeping like kinds together. Bring the water to a boil, reduce heat, cover, and steam the vegetables for about 10 minutes, until cooked crisp.
  3. Just as the vegetables are finishing, spray a large nonstick skillet with cooking spray and set over high heat. Add the olive oil and when it sizzles, add the venison paillards and quickly saute for 2 minutes on each side. Transfer the paillards to a heated platter and sprinkle with remaining parsley. Keep warm.
  4. Add the white wine to the venison skillet and bring to a boil to deglaze the skillet, scraping up any browned bits. Whisk in the mustard and the evaporated skim milk. Cook, stirring, until reduced slightly, about 2 minutes.
  5. To serve, divide the steamed vegetables between 4 heated dinner plates, arranging the vegetables in a half circle on one side of the plate. Place a venison paillard next to the vegetables and spoon the mustard sauce over the venison and vegetables. Serve immediately.
Per serving:277 calories (17% calories from fat), 37 g protein, 5 g total fat (1.6 g saturated fat), 17 g carbohydrate, 3 g dietary fiber, 121 mg cholesterol, 197 mg sodium
Exchanges:4 lean meat, 3 vegetable



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