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Skinless Pheasant Breast
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Nutri-ScoreA

Skinless Pheasant Breast

Phasianus colchicus

Clinical Encyclopedia

Skinless pheasant breast is a lean source of protein, rich in essential vitamins and minerals, making it a nutritious choice for health-conscious individuals.

Scientific NamePhasianus colchicus
Region of OriginNative to Asia, now found in various regions worldwide.
Popular Comparisons:
Skinless Pheasant Breast VS AbaloneSkinless Pheasant Breast VS Alligator TailSkinless Pheasant Breast VS Alligator Tail MeatSkinless Pheasant Breast VS Fried Alligator Tail MeatSkinless Pheasant Breast VS Alpaca Loin SteakSkinless Pheasant Breast VS Spicy Andouille Sausage

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories165 kcal
Water
74%
Fiber0g
Total34.6g
Protein
31g(90%)
Fats
3.6g(10%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓High in protein, skinless pheasant breast supports muscle growth and repair, making it ideal for athletes and those looking to maintain a healthy weight.
✓Rich in B vitamins, particularly niacin and vitamin B6, it aids in energy metabolism and supports brain health.
✓Contains selenium, an important antioxidant that helps protect cells from damage and supports immune function.
✓Low in fat and carbohydrates, making it suitable for low-calorie and low-carb diets.

Possible Risks & Side Effects

!Improperly cooked pheasant can harbor pathogens, so it is crucial to ensure it is cooked to an internal temperature of at least 165°F (74°C).
!Individuals with poultry allergies should avoid pheasant as it may trigger allergic reactions.

How to Prepare & Consume

Best cooked by grilling, roasting, or sautéing to retain moisture and flavor. Marinating can enhance taste and tenderness.

Smart Selection & Storage

How to Select

Choose pheasant breast that is firm to the touch and has a pinkish hue. Avoid any that appear discolored or have an off smell.

How to Store

Store in the refrigerator for up to 2 days or freeze for longer storage. Thaw in the refrigerator before cooking.

Myths vs Realities

MythPheasant is only for gourmet cooking.+
RealityPheasant can be easily prepared at home and is versatile for various recipes.
MythAll game meats are tough and gamey.+
RealityWhen cooked properly, pheasant breast is tender and flavorful.
MythPheasant is not a healthy meat option.+
RealitySkinless pheasant breast is low in fat and high in protein, making it a healthy choice.

Healthy Recipes

Herb-Crusted Pheasant Breast with Quinoa Salad

This dish features skinless pheasant breast coated in a fragrant herb crust, served alongside a refreshing quinoa salad packed with vegetables.

Ingredients
  • 2 skinless pheasant breasts
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 1 tablespoon olive oil
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 1/2 teaspoon garlic powder
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup fresh parsley, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Mix the herbs, garlic powder, salt, and pepper in a bowl, then coat the pheasant breasts with olive oil and roll them in the herb mixture.
  3. 3. Place the pheasant breasts on a baking sheet and bake for 25-30 minutes until cooked through.
  4. 4. Meanwhile, rinse the quinoa and cook it in vegetable broth according to package instructions.
  5. 5. Once the quinoa is cooked, mix it with cherry tomatoes, cucumber, and parsley, and serve alongside the herb-crusted pheasant.

Spicy Pheasant Breast Stir-Fry

A quick and flavorful stir-fry featuring skinless pheasant breast, colorful vegetables, and a spicy ginger-soy sauce.

Ingredients
  • 2 skinless pheasant breasts, sliced
  • 1 bell pepper, sliced
  • 1 cup broccoli florets
  • 1 carrot, julienned
  • 2 tablespoons soy sauce
  • 1 tablespoon ginger, minced
  • 1 tablespoon sesame oil
  • 1 tablespoon honey
  • 1 teaspoon red pepper flakes
  • Cooked brown rice for serving
Instructions
  1. 1. Heat sesame oil in a large skillet over medium-high heat.
  2. 2. Add the sliced pheasant breast and cook until browned, about 5 minutes.
  3. 3. Add the vegetables and stir-fry for another 5 minutes.
  4. 4. In a small bowl, mix soy sauce, ginger, honey, and red pepper flakes, then pour over the stir-fry.
  5. 5. Cook for an additional 2 minutes and serve over cooked brown rice.

Pheasant Breast Tacos with Avocado Salsa

These healthy tacos feature grilled skinless pheasant breast topped with a zesty avocado salsa for a fresh and satisfying meal.

Ingredients
  • 2 skinless pheasant breasts
  • 1 tablespoon olive oil
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • 4 corn tortillas
  • 1 avocado, diced
  • 1/2 red onion, diced
  • 1 lime, juiced
  • 1/4 cup cilantro, chopped
Instructions
  1. 1. Preheat the grill to medium-high heat.
  2. 2. Rub the pheasant breasts with olive oil, cumin, paprika, salt, and pepper, then grill for 6-7 minutes per side until cooked through.
  3. 3. In a bowl, combine avocado, red onion, lime juice, and cilantro to make the salsa.
  4. 4. Warm the corn tortillas on the grill for 1 minute on each side.
  5. 5. Slice the grilled pheasant and serve in tortillas topped with avocado salsa.

Lemon Garlic Pheasant Breast with Asparagus

This light and zesty dish features skinless pheasant breast marinated in lemon and garlic, served with sautéed asparagus.

Ingredients
  • 2 skinless pheasant breasts
  • 2 tablespoons lemon juice
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 1 bunch asparagus, trimmed
  • 1 tablespoon balsamic vinegar
Instructions
  1. 1. Marinate the pheasant breasts in lemon juice, garlic, olive oil, salt, and pepper for at least 30 minutes.
  2. 2. Heat a skillet over medium heat and cook the pheasant breasts for 6-7 minutes on each side until cooked through.
  3. 3. In the same skillet, add asparagus and sauté for 5 minutes, then drizzle with balsamic vinegar.
  4. 4. Serve the pheasant alongside the sautéed asparagus.

Mediterranean Pheasant Breast with Couscous

This Mediterranean-inspired dish features skinless pheasant breast served over fluffy couscous with olives and sun-dried tomatoes.

Ingredients
  • 2 skinless pheasant breasts
  • 1 cup couscous
  • 1 1/4 cups vegetable broth
  • 1/2 cup sun-dried tomatoes, chopped
  • 1/4 cup Kalamata olives, sliced
  • 1 tablespoon olive oil
  • 1 teaspoon oregano
  • Salt and pepper to taste
Instructions
  1. 1. Cook couscous in vegetable broth according to package instructions.
  2. 2. In a skillet, heat olive oil and cook the pheasant breasts for 6-7 minutes on each side until cooked through.
  3. 3. Mix the cooked couscous with sun-dried tomatoes, olives, oregano, salt, and pepper.
  4. 4. Serve the pheasant on a bed of couscous.

Pheasant Breast with Mango Salsa

This vibrant dish features grilled skinless pheasant breast topped with a refreshing mango salsa, perfect for a summer meal.

Ingredients
  • 2 skinless pheasant breasts
  • 1 tablespoon olive oil
  • 1 teaspoon chili powder
  • Salt and pepper to taste
  • 1 ripe mango, diced
  • 1/2 red bell pepper, diced
  • 1/4 cup red onion, diced
  • 1 lime, juiced
  • 1/4 cup cilantro, chopped
Instructions
  1. 1. Preheat the grill to medium heat and rub the pheasant breasts with olive oil, chili powder, salt, and pepper.
  2. 2. Grill the pheasant for 6-7 minutes on each side until cooked through.
  3. 3. In a bowl, combine mango, bell pepper, red onion, lime juice, and cilantro to make the salsa.
  4. 4. Serve the grilled pheasant topped with mango salsa.

Pheasant Breast and Vegetable Skewers

These colorful skewers feature marinated skinless pheasant breast and seasonal vegetables, grilled to perfection for a healthy meal.

Ingredients
  • 2 skinless pheasant breasts, cubed
  • 1 zucchini, sliced
  • 1 bell pepper, cubed
  • 1 red onion, cubed
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon Italian seasoning
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix olive oil, balsamic vinegar, Italian seasoning, salt, and pepper, then add pheasant cubes and vegetables to marinate for 30 minutes.
  2. 2. Preheat the grill and thread the pheasant and vegetables onto skewers.
  3. 3. Grill the skewers for 10-12 minutes, turning occasionally, until the pheasant is cooked through.
  4. 4. Serve warm with a side salad.

Pheasant Breast with Spinach and Feta Stuffing

This elegant dish features skinless pheasant breast stuffed with a flavorful mixture of spinach and feta cheese, baked to perfection.

Ingredients
  • 2 skinless pheasant breasts
  • 1 cup fresh spinach, chopped
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup cream cheese, softened
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 1 teaspoon garlic powder
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix spinach, feta, cream cheese, garlic powder, salt, and pepper.
  3. 3. Cut a pocket in each pheasant breast and stuff with the spinach mixture.
  4. 4. Heat olive oil in a skillet and sear the stuffed pheasant breasts for 3-4 minutes on each side.
  5. 5. Transfer to the oven and bake for 20 minutes until cooked through.

Pheasant Breast with Sweet Potato Mash

This comforting dish pairs pan-seared skinless pheasant breast with creamy sweet potato mash for a nutritious and hearty meal.

Ingredients
  • 2 skinless pheasant breasts
  • 2 medium sweet potatoes, peeled and cubed
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • 1/4 cup low-fat milk
  • 1 tablespoon butter
Instructions
  1. 1. Boil sweet potatoes in salted water until tender, about 15 minutes, then drain and mash with milk and butter.
  2. 2. Season pheasant breasts with olive oil, paprika, salt, and pepper, then pan-sear for 6-7 minutes on each side until cooked through.
  3. 3. Serve the pheasant on a bed of sweet potato mash.

Frequently Asked Questions (FAQ)

Is pheasant breast healthy?

Yes, skinless pheasant breast is low in fat and high in protein, making it a healthy choice.

How should I cook pheasant breast?

Pheasant breast can be grilled, roasted, or sautéed. Ensure it reaches an internal temperature of 165°F.

Can I eat pheasant breast if I'm on a low-carb diet?

Yes, pheasant breast is low in carbohydrates, making it suitable for low-carb diets.

What nutrients are in pheasant breast?

Pheasant breast is rich in protein, B vitamins, phosphorus, and selenium.

How does pheasant compare to chicken?

Pheasant is leaner than chicken and has a richer flavor, making it a gourmet alternative.

Is pheasant breast safe for pregnant women?

Yes, as long as it is cooked properly to avoid any foodborne illnesses.

What is the best way to season pheasant breast?

Marinating with herbs, spices, and citrus can enhance the flavor of pheasant breast.

Can I freeze pheasant breast?

Yes, pheasant breast can be frozen for up to six months. Ensure it is properly wrapped to prevent freezer burn.

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Nutrients
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