Pheasant: Lean Game Bird Rich in Protein, Iron & B-Vitamins

Common (ring-necked) pheasant (*Phasianus colchicus*) is a ground-dwelling game bird. Meat from wild or estate-reared birds is darker than chicken, yet milder than duck.

| | Amount | %DV | |---|---|---| | Calories | 133 kcal | — | | **Protein** | 26.1 g | 52 % | | **Fat** | 2.0 g | 3 % | | – Sat Fat | 0.7 g | 4 % | | **Iron** | 2.4 mg | 13 % | | Niacin (B3) | 7.5 mg | 47 % | | Selenium | 28 µg | 51 % |

- **Very lean complete protein** for muscle repair with minimal fat. - Higher **iron & selenium** than chicken—supports oxygen transport & immunity. - Wild birds are generally **antibiotic-free** and free-range, offering varied micronutrient profile.

- Easily **dries out**; bard with fat or cook sous-vide. - Check and remove any **lead shot** in wild birds. - Gamey flavour may be new to some palates—pair with sweet fruit or wine sauces.

- Roast whole at 180 °C, 20 min, then rest. - Braise legs in cider with root veg. - Slice breast thin for stir-fries; marinate to maintain moisture. - Combine minced pheasant with pork fat for lean sausage.

Whole dressed bird: **2 days** at ≤ 2 °C; frozen up to **8 months**. Cooked meat keeps 3 days chilled.

Wild-harvest pheasant has **low feed footprint**; estate birds fed local grain. Choose suppliers that avoid harmful lead ammunition and practise habitat conservation.

✔︎ 26 g lean protein/100 g ✔︎ Good iron & selenium ✖︎ Remove lead shot, avoid over-cooking.