Directions:
- Remove birds from brine, rinse and dry.
- Halve the fowl, cut hindquarters off and split each bird down the breastbone.
- Remove wings, discard wing tips. (Keep the backbone and bits for chicken stock).
- Sprinkle meat with salt and pepper.
- Dredge in flour, shaking excess flour off.
- Heat vegetable oil in a large heavy pan.
- Add 3 tablespoons of olive oil.
- Brown fowl a few pieces at a time.
- Remove fowl from pan and set aside.
- Add onion to the pan and cook for about 5 minutes.
- Deglaze with the wine, scraping pan to get the crispy bits.
- Add the tomatoes and oregano; bring to a boil.
- Put the meat back into the bubbling sauce, reduce heat to a simmer and cover.
- Cook, stirring if needed, for around 20 minutes.
- Sauté the mushrooms and pepper strips in remaining olive oil in a separate pan until peppers are just limp but not soft, with tooth left.
- Pour the mushroom/pepper mixture on top of the fowl.
- Cover and continue to simmer for around 15 minutes until fowl is tender.
- Remove meat from sauce, place on a warm plate.
- Increase heat under sauce, adding more water if needed, and return to a boil.
- Cook 5 minutes longer and spoon around pheasant on serving plate.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 366.89 Kcal (1536 kJ) | ||
| Calories from fat | 204.86 Kcal | ||
| % Daily Value* | |||
| Total Fat | 22.76g | 35% | |
|---|---|---|---|
| Cholesterol | 71.72mg | 24% | |
| Sodium | 49.65mg | 2% | |
| Potassium | 676.16mg | 14% | |
| Total Carbs | 9.87g | 3% | |
| Sugars | 6.25g | 25% | |
| Dietary Fiber | 2.39g | 10% | |
| Protein | 28.12g | 56% | |
| Vitamin C | 80.9mg | 135% | |
| Vitamin A | 1.6mg | 53% | |
| Iron | 28.3mg | 157% | |
| Calcium | 35.2mg | 4% | |
| Amount Per 100 g | |||
| Calories | 104.18 Kcal (436 kJ) | ||
| Calories from fat | 58.17 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.46g | 35% | |
|---|---|---|---|
| Cholesterol | 20.37mg | 24% | |
| Sodium | 14.1mg | 2% | |
| Potassium | 192.01mg | 14% | |
| Total Carbs | 2.8g | 3% | |
| Sugars | 1.78g | 25% | |
| Dietary Fiber | 0.68g | 10% | |
| Protein | 7.98g | 56% | |
| Vitamin C | 23mg | 135% | |
| Vitamin A | 0.4mg | 53% | |
| Iron | 8mg | 157% | |
| Calcium | 10mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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