Game On…

I’m a huge fan of game – in particular venison. It’s flavoursome and lean meat, high in protein and relatively low in calories and fat. I’m also a fan of easy cooking and this one pan venison casserole is a regular for me. It’s a big plate of food for the calories. You can substitute the venison for beef or even lamb if you want to. Waitrose sells venison mince.

Ingredients

100g red onion finely chopped

1 clove garlic finely chopped

100g tomatoes, chopped

150g venison mince (or 5% fat beef mince)

200g Italian passata

1 tsp sweet paprika

2 tbsp balsamic vinegar

120g tinned black beans, drained

Coriander to garnish

Method

1. Put the red onion, garlic and tomatoes into a large pan on a medium heat and cook until the onion and garlic is soft and the tomatoes start to break down.

2. Add the mince of your choice and brown it off.

3. Add the passata, paprika and vinegar, season to taste and allow to simmer for 10 minutes or so.

4. Add the black beans, mix well and simmer for another 10 minutes. Garnish with the coriander.

This is a big portion for one – you may even want to divide it into two and then bulk out with some vegetables, in which case, the nutritional breakdown below should be halved.

Nutritional Breakdown (using venison / 5% fat beef mince)

467 cals / 461 cals

43g protein / 46g protein

46g carbs / 46g carbs

8g fat / 7g fat