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Whole Pheasant
Meats
Nutri-ScoreA

Whole Pheasant

Phasianus colchicus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Whole Pheasant provides 173 kcal, 30g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Whole pheasant is a lean game meat that is rich in protein and low in fat, making it a healthy choice for meat lovers. It is often praised for its rich flavor and tender texture.

Also known as:
Common PheasantRing-necked Pheasant
Scientific NamePhasianus colchicus
Region of OriginNative to Asia, now found in many parts of the world.
Popular Comparisons:
Whole PheasantWhole PheasantVSAbaloneAbaloneWhole PheasantWhole PheasantVSAlligator TailAlligator TailWhole PheasantWhole PheasantVSAlligator Tail MeatAlligator Tail MeatWhole PheasantWhole PheasantVSFried Alligator Tail MeatFried Alligator Tail MeatWhole PheasantWhole PheasantVSAlpaca Loin SteakAlpaca Loin SteakWhole PheasantWhole PheasantVSSpicy Andouille SausageSpicy Andouille SausageWhole PheasantWhole PheasantVSAntelope Loin SteakAntelope Loin SteakWhole PheasantWhole PheasantVSBaconBaconWhole PheasantWhole PheasantVSApplewood Smoked BaconApplewood Smoked BaconWhole PheasantWhole PheasantVSCanadian Back BaconCanadian Back Bacon

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories173 kcal
Water
70%
Fiber0g
Total34.0g
Protein
30g(88%)
Fats
4g(12%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin b6 (pyridoxine)0.6 mg (35%)
Vitamin B125 µg (83%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Iron2.5 mg (14%)
Zinc2 mg (18%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, which is essential for muscle repair and growth.
✓Low in fat compared to other meats, making it a heart-healthy option.
✓Rich in essential vitamins and minerals, including B vitamins and iron, which support energy metabolism and immune function.
✓Contains omega-3 fatty acids, which are beneficial for heart health.

Possible Risks & Side Effects

!May contain higher levels of lead shot if not properly sourced, posing a risk of lead poisoning.
!Game meats can carry parasites or bacteria if not cooked properly.

How to Prepare & Consume

Best prepared by roasting or grilling to enhance its natural flavors. Ensure it is cooked to an internal temperature of 165°F (74°C) to ensure safety.

Smart Selection & Storage

How to Select

Choose a whole pheasant that is plump and has a fresh smell. The skin should be intact and free of blemishes.

How to Store

Store in the refrigerator if cooking within a few days, or freeze for longer storage. Ensure it is wrapped tightly.

Myths vs Realities

MythPheasant is too gamey for most people.
RealityWhen properly prepared, pheasant has a mild flavor that appeals to many palates.
MythAll game meats are tough and chewy.
RealityPheasant, when cooked correctly, is tender and flavorful.
MythYou can't cook pheasant like chicken.
RealityPheasant can be cooked using similar methods as chicken, but may require adjustments in cooking time.

Healthy Recipes

Herb-Roasted Whole Pheasant with Quinoa Salad

This succulent herb-roasted pheasant is paired with a refreshing quinoa salad, making it a perfect healthy meal for any occasion.

Ingredients
  • 1 whole pheasant, cleaned and dressed
  • 2 tablespoons olive oil
  • 1 tablespoon fresh rosemary, chopped
  • 1 tablespoon fresh thyme, chopped
  • 1 lemon, zested and juiced
  • 1 cup quinoa, rinsed
  • 2 cups vegetable broth
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Rub the pheasant with olive oil, herbs, lemon zest, salt, and pepper, then place it in a roasting pan.
  3. 3. Roast the pheasant for about 1 hour or until the internal temperature reaches 165°F (75°C).
  4. 4. Meanwhile, cook quinoa in vegetable broth according to package instructions.
  5. 5. Once cooked, fluff quinoa and mix in tomatoes, cucumber, and lemon juice. Serve alongside the roasted pheasant.

Pheasant Stir-Fry with Broccoli and Bell Peppers

A vibrant stir-fry featuring tender pheasant meat and colorful vegetables, this dish is both nutritious and quick to prepare.

Ingredients
  • 1 whole pheasant, deboned and sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon ginger, minced
  • 2 cloves garlic, minced
  • 2 cups broccoli florets
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 2 tablespoons sesame oil
  • Cooked brown rice for serving
Instructions
  1. 1. Heat sesame oil in a large skillet over medium-high heat.
  2. 2. Add ginger and garlic, sautéing until fragrant, then add sliced pheasant and cook until browned.
  3. 3. Stir in broccoli and bell peppers, cooking until vegetables are tender-crisp.
  4. 4. Add soy sauce and toss to combine. Serve over brown rice.

Grilled Pheasant with Avocado Salsa

This grilled pheasant dish is topped with a zesty avocado salsa, offering a delightful combination of flavors and textures.

Ingredients
  • 1 whole pheasant, spatchcocked
  • 2 tablespoons olive oil
  • 1 teaspoon smoked paprika
  • Salt and pepper to taste
  • 2 avocados, diced
  • 1 small red onion, finely chopped
  • 1 lime, juiced
  • 1/4 cup cilantro, chopped
Instructions
  1. 1. Preheat the grill to medium-high heat.
  2. 2. Rub the pheasant with olive oil, smoked paprika, salt, and pepper, then grill for about 20-25 minutes, turning occasionally.
  3. 3. In a bowl, combine diced avocados, onion, lime juice, and cilantro to make the salsa.
  4. 4. Serve the grilled pheasant topped with avocado salsa.

Slow-Cooked Pheasant with Root Vegetables

This hearty slow-cooked pheasant dish is infused with the flavors of root vegetables, creating a comforting and nutritious meal.

Ingredients
  • 1 whole pheasant, cleaned
  • 4 carrots, chopped
  • 3 parsnips, chopped
  • 2 potatoes, diced
  • 1 onion, quartered
  • 4 cups low-sodium chicken broth
  • 2 tablespoons fresh thyme
  • Salt and pepper to taste
Instructions
  1. 1. Place the pheasant in a slow cooker and surround it with chopped vegetables.
  2. 2. Pour chicken broth over the top and season with thyme, salt, and pepper.
  3. 3. Cover and cook on low for 6-8 hours or until the pheasant is tender.
  4. 4. Serve warm with the vegetables and broth.

Pheasant Tacos with Cabbage Slaw

These flavorful pheasant tacos are topped with a crunchy cabbage slaw, making them a fun and healthy meal option.

Ingredients
  • 1 whole pheasant, cooked and shredded
  • 8 small corn tortillas
  • 2 cups green cabbage, shredded
  • 1 carrot, grated
  • 1 lime, juiced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. In a bowl, mix cabbage, carrot, lime juice, olive oil, salt, and pepper to make the slaw.
  2. 2. Warm the corn tortillas in a skillet until pliable.
  3. 3. Fill each tortilla with shredded pheasant and top with cabbage slaw.
  4. 4. Garnish with fresh cilantro and serve.

Pheasant and Mushroom Risotto

This creamy risotto features tender pheasant and earthy mushrooms, providing a rich and satisfying dish that's still healthy.

Ingredients
  • 1 whole pheasant, cooked and diced
  • 1 cup Arborio rice
  • 4 cups low-sodium chicken broth
  • 1 cup mushrooms, sliced
  • 1 onion, finely chopped
  • 2 cloves garlic, minced
  • 1/2 cup Parmesan cheese, grated
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a saucepan, heat chicken broth and keep warm.
  2. 2. In a separate pot, heat olive oil and sauté onion and garlic until translucent.
  3. 3. Add mushrooms and cook until soft, then stir in Arborio rice, cooking for 1-2 minutes.
  4. 4. Gradually add warm broth, stirring frequently until absorbed, then mix in diced pheasant and Parmesan cheese. Season with salt and pepper.

Spicy Pheasant Chili

This hearty chili features shredded pheasant and a blend of spices, making it a warm and comforting dish that's packed with flavor.

Ingredients
  • 1 whole pheasant, cooked and shredded
  • 1 can black beans, rinsed and drained
  • 1 can diced tomatoes
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 tablespoons chili powder
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. In a large pot, sauté onion and garlic until softened.
  2. 2. Add shredded pheasant, black beans, diced tomatoes, chili powder, cumin, salt, and pepper.
  3. 3. Simmer for 30 minutes, stirring occasionally.
  4. 4. Serve hot, garnished with fresh cilantro.

Pheasant and Spinach Stuffed Peppers

These colorful stuffed peppers are filled with a savory mixture of pheasant and spinach, offering a nutritious and visually appealing dish.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 whole pheasant, cooked and shredded
  • 2 cups fresh spinach, chopped
  • 1 cup cooked brown rice
  • 1 cup marinara sauce
  • 1/2 cup mozzarella cheese, shredded
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix shredded pheasant, spinach, brown rice, marinara sauce, salt, and pepper.
  3. 3. Fill each bell pepper half with the mixture and place in a baking dish.
  4. 4. Top with mozzarella cheese and bake for 25-30 minutes until peppers are tender.

Pheasant and Sweet Potato Hash

This hearty hash combines pheasant with sweet potatoes and vegetables for a nutritious breakfast or brunch option.

Ingredients
  • 1 whole pheasant, cooked and diced
  • 2 sweet potatoes, peeled and diced
  • 1 red bell pepper, diced
  • 1 onion, diced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. 1. In a large skillet, heat olive oil over medium heat.
  2. 2. Add diced sweet potatoes and cook until tender, about 10-15 minutes.
  3. 3. Stir in onion and bell pepper, cooking until softened.
  4. 4. Add diced pheasant, season with salt and pepper, and cook until heated through. Garnish with fresh parsley.

Frequently Asked Questions (FAQ)

How should I cook a whole pheasant?

Roasting is the most common method; season it well and cook at 375°F (190°C) for about 20 minutes per pound.

Is pheasant healthier than chicken?

Pheasant is generally leaner and has a richer flavor, making it a healthier alternative for those looking for lower fat content.

Can I eat pheasant skin?

Yes, but it is higher in fat; removing the skin can reduce calorie intake.

What are the best side dishes for pheasant?

Root vegetables, wild rice, and seasonal greens pair well with pheasant.

How do I know when pheasant is cooked?

Use a meat thermometer; it should reach an internal temperature of 165°F (74°C).

Can I freeze whole pheasant?

Yes, it can be frozen for up to a year; ensure it is well-wrapped to prevent freezer burn.

What is the best way to store leftover pheasant?

Store in an airtight container in the refrigerator for up to 3 days.

Is pheasant safe for pregnant women?

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

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Comparisons
Whole Pheasant vs Abalone Whole Pheasant vs Alligator Tail Whole Pheasant vs Alligator Tail Meat
Nutrients
Protein in Whole Pheasant Calories in Whole Pheasant Vitamin-c in Whole Pheasant Magnesium in Whole Pheasant
Featured Guides
Health Benefits of Whole Pheasant Healthy Recipes with Whole Pheasant
Rankings
Meats high in vitamin-b12 Meats high in protein Meats low in carbohidratos Meats low in índice glucémico