Health Information and Recipes

Comparitive Nutritional Table
Cooking Tips
Recipes

Comparitive Nutritional Table:

Calories, cholesterol, fat, and protein content
of various types of meat (3-ounce cooked portions).

Meat Type	Calories	Cholesterol	Fat (GM)	Protein(GM)
Venison loin	139	62	5	22
Beef brisket	223	77	13	24
Ground beef	213	84	12	25
Pork shoulder	207	82	13	22
Beef bottom round	189	81	8	27
Lamb loin	183	80	8	25
Veal cutlet	155	112	4	28
Chicken breast	140	72	3	26
Salmon	140	60	5	22
SOURCE: USDA research; venison analysis by The National Food Laboratory, Inc.

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Cooking Tips

A few simple strategies will ensure delicious, consistent results when cooking farm-raised venison.

If you wish to marinade, please use dry or oil-based marinades only! Heavy wine-based marinades are not necessary, due to the tenderness of farm-raised venison.
Venison will retain its natural juices and brown more readily if you brush oil before barbecuing or pan frying.
Preheat before cooking! (Frypan, grill, oven, and/or barbecue)
Never salt before cooking. This inhibits browning and removes juices.
Most importantly: do not overcook! Overcooking lean meats leads to dryness. Use high heat and cook quickly. For the best taste and tenderness, serve rare or medium-rare.
When roasting, pan frying or grilling, cover the meat with foil for 5-10 minutes before serving. This gives the juices time to distribute evenly.
Do not reheat venison, except in casseroles. It can be served hot, warm or cold, due to its leanness.
Allow approximately 4-5 ounces of venison for a main course serving, and 2-3 ounces for an entree.
Approximate cooking times:

Stirfry, Saute - 30 seconds / side
Shashliks / Kebabs (1/2" cubes) - 1 minute / side
Medallions, Steaks (1" thick) - 2 to 3 minutes / side
Rack, Hind Leg Roasts - Brown first, then cook 8-12 minutes in a 435 degree oven (allowing 3 minutes per 1/2" of thickness).

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Sample Venison Recipes

Venison Shashliks

For 1.5 lbs of venison:

3 tsp. Olive Oil
1 tsp. ground Cumin
1 tbsp. salt reduced Soy Sauce or plain Soy Sauce

Mix ingredients into a marinade. Pre-soak kebab sticks in water. Then place bell pepper, onion, or pineapple between skewered chunks of venison and marinade for 1-2 hours. Charbroil on grill or barbecue, 1 minute per side (venison should still be pink in the center).

Chargrilled, Panfried, or Barbecued Venison Steaks

2 tsp. Olive Oil
1/2 tsp. ground Black Pepper

Brush steaks lightly with oil and pepper (or your favorite seasoning) and leave for 30 minutes at room temperature. Grill or panfry steaks over high heat, 1-2 minutes per side. Remove from heat while still rare. Let rest for 4 minutes, covered with foil. Serve with your favorite vegetable.

To barbecue: heat grill, then brush with oil to prevent steaks from sticking. Cook venison steaks quickly, searing the outside. Leave pink in the middle.

Venison Baby Back Ribs

Sauce

Cattlemen’s Barbecue added to 1 cup Bourbon

Large pot for

30# of ribs

Just cover ribs with water

Add beef stock

1 cup of liquid smoke

1/2 cup of Worchester Sauce

3 TBL Red Hot pepper (kind at pizza hut)

3 TBL granulated Garlic

3 TBL Black pepper

3 bay leaves

½ cup of vinegar

Boil or pressure cook ribs until meat starts to fall off the bone

Add sauce

Bake in Oven @350 for 30 minutes

Black Bean Venison Chili

· Serves 15-20

· 1 #10 can Of Black Beans

· 1#10 Stewed Tomatoes

· 1 32.oz jar of Salsa

· 4-6 lb. ground venison

· Add Chili powder for desired hotness

Cook over a low heat all day .

Venison Leg Roast with Madeira Sauce

Mix together garlic, rosemary, thyme, salt pepper. Rub spice into all sides of the roasts: let stand for 2-3 hours: rib in butter. Place the venison on a rack in a shallow roasting pan. Insert a meat thermometer into the thickest part of roast but not the bone. Roasts 15 minutes at 450 degrees , lower the heat to 350 degrees and continue to roast until the thermometer registers 140 degrees for rare and 150 degrees for medium. Baste the roasts every 20 minutes with pan drippings. Remove the venison to a warm serving platter and let rest 8-10 minutes. To prepare sauce: remove all but 1 Tbsp. of fat from the pan: place the pan over low heat. Add the flour and cook, stirring one minute. Remove pan from the heat and gradually add the beef broth and Madeira, stirring constantly to remove all the bits in the pan. Return pan to the heat and cook until sauce thickens. Salt and pepper to taste. Serve the sauce on the side. Serves 12-16.