For a special main dish that takes only minutes to make, why not try this combination of tender strips of lean venison sautéed with fresh vegetables and finished with a soured cream sauce. With tagliatelle served alongside, plus a seasonal green vegetable such as broccoli florets, it makes a well-balanced meal.
Instead of venison, you can use lean rump or fillet steak, pork fillet (tenderloin) or skinless boneless chicken breasts (fillets). * For a flageolet and vegetable Stroganoff, sauté 2 sliced leeks, 1 seeded and sliced red or green pepper, 2 sliced courgettes (or 1 diced small aubergine) and 115 g (4 oz) sliced mushrooms in 2 tbsp sunflower oil for about 15 minutes or until tender. Add 1 can flageolet beans, about 410 g, drained and rinsed, 2 tbsp chopped fresh mixed herbs (or 2 tsp dried herbes de Provence) and 6 tbsp dry white wine or vegetable stock. Bring to the boil and simmer for 3–4 minutes or until the vegetable mixture is piping hot. Stir in 150 ml (5 fl oz) soured cream, and salt and pepper to taste. Serve with 250 g (8½ oz) mixed basmati and wild rice, steamed for 15 minutes, or cooked according to the packet instructions, until tender.
Soured cream has a much lower fat content than most other creams, yet still adds a rich, creamy texture to a sauce. * Venison is an excellent source of protein. Because it is very lean, it is lower in fat than other red meats. * Parsley is an excellent source of vitamin C – just 1 tsp of chopped parsley can make a significant contribution to the recommended daily requirement.
C, copper, zinc * A, E, niacin, iron, potassium, selenium * B1, B2, B6, folate, calcium