Blackberry braised red cabbage with venison

Gluten Free
Very Healthy
Health score
67%
Blackberry braised red cabbage with venison
85 min.
4
516kcal

Suggestions

Ingredients

  • tbsp butter 
  •  onion red thinly sliced
  • small cabbage red cored thinly sliced ( 600g 1lb 5oz)
  • tbsp balsamic vinegar 
  • tbsp brown sugar soft
  • tsp spice mixed
  • tbsp redcurrant jelly 
  •  venison steaks ( 175g 6oz each)
  • 175 blackberry 
  • tbsp crème de cassis 
  • tbsp oil 
  • servings potatoes mashed

Equipment

  • frying pan
  • sauce pan

Directions

  1. Melt the butter in a large saucepan, add the onion and cook slowly for 10 mins until really soft.
  2. Add the cabbage, vinegar, sugar, mixed spice and half the jelly along with 100ml water, then season. Bring to the boil, stir, then cover with a lid. Cook for 40 mins over a medium-low heat. Meanwhile, remove the venison from the fridge to come to room temperature.
  3. Add the blackberries and crme de mure or crme de cassis, if using, to the cabbage mixture. Continue cooking, uncovered, for 5-10 mins until the liquid has evaporated and the blackberries have broken down slightly.
  4. Heat a frying pan until hot. Rub the venison steaks with the oil, then season. Cook in the hot pan for 4-5 mins on each side, depending on thickness, for medium-rare. In the final 1 min of cooking, add the remaining jelly to the pan and spoon it over the steaks as it melts.
  5. Remove the steaks from the pan and leave to rest.
  6. Serve the cabbage and venison with mashed potato.

Nutrition Facts

Calories516kcal
Protein49.78%
Fat20.58%
Carbs29.64%

Properties

Glycemic Index
80.69
Glycemic Load
8.99
Inflammation Score
-9
Nutrition Score
43.503913381825%

Flavonoids

Cyanidin
341.16mg
Delphinidin
0.14mg
Pelargonidin
0.23mg
Peonidin
0.09mg
Catechin
16.21mg
Epigallocatechin
0.04mg
Epicatechin
2.04mg
Epigallocatechin 3-gallate
0.3mg
Apigenin
0.09mg
Luteolin
0.15mg
Isorhamnetin
1.38mg
Kaempferol
0.3mg
Myricetin
0.58mg
Quercetin
7.67mg

Nutrients percent of daily need

Calories:516kcal
25.8%
Fat:11.68g
17.97%
Saturated Fat:3.92g
24.5%
Carbohydrates:37.85g
12.62%
Net Carbohydrates:31.88g
11.59%
Sugar:26.33g
29.26%
Cholesterol:165.63mg
55.21%
Sodium:188.16mg
8.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:63.56g
127.13%
Vitamin C:93.21mg
112.99%
Vitamin B3:22.46mg
112.29%
Vitamin B6:1.87mg
93.26%
Vitamin B2:1.15mg
67.79%
Vitamin K:68.23µg
64.98%
Phosphorus:622.2mg
62.22%
Vitamin B12:3.67µg
61.1%
Iron:10.01mg
55.61%
Zinc:7.9mg
52.66%
Vitamin B1:0.68mg
45.02%
Manganese:0.84mg
41.91%
Selenium:28.16µg
40.22%
Potassium:1302mg
37.2%
Vitamin A:1766.14IU
35.32%
Copper:0.58mg
29.23%
Magnesium:98.84mg
24.71%
Fiber:5.97g
23.88%
Vitamin B5:2.12mg
21.2%
Vitamin E:2.63mg
17.53%
Folate:61.25µg
15.31%
Calcium:114.42mg
11.44%