Vension loin steak with a blackberry sauce

IMG_1269Venison is another meat which contains lots of protein and little fat as well as offering great “calorie value” at around 100 calories per 100g of raw meat.

It’s not a meat that we come across very often, but recently we dropped into a local Farm Shop – Lockey Farm Shop, and thought we’d buy some to try.  The cost was around £7 for a 250g loin steak, which is on a par with fillet steak – one loin steak made two good sized portions.

I searched online to find a suitable sauce – and came up with this blackberry based one, which was quick and easy to make.  We just happened to have a few blackberries left over in the freezer from last autumn (or perhaps the autumn before that one!)

The 110g steak worked out at just 118 calories, the blackberry sauce was 94 calories.  Teamed alongside some roast potatoes, mashed swede and carrot and my favourite combo of stir fried leek and cabbage it made a colourful, healthy and low calorie meal.

Recipe – Blackberry Sauce


Garlic, Raw, Average        –    1 Clove/3g

Balsamic Vinegar             –    1 Tbsp/15g

Olive Oil                            –    7ml

Redcurrant Jelly               –    2 Tbsp/25g

Blackberries, Frozen       –    1 Serving/80g

Beef Stock Pot                 –    ½ Pot/14g

Water                              –    150ml

Peel and crush the garlic clove. Mix the stock pot concentrate with 150ml of boiling water.

Heat the oil in a frying pan over a medium heat.

Add the garlic and gently fry for 3 minutes. Add the balsamic vinegar to the pan, then pour in the stock and redcurrant jelly.

Stir over quite a high heat to blend everything together, then add the blackberries and carry on cooking until they soften.

Nutrition Data Per Serving

Calories (kcal).   94.1

Protein (g).  0.8

Carbohydrate (g).  13.1

Fat (g).   3.9

Fruit & Veg.   0.6

Fibre (g).   2.2

If you’re interested in the nutritional profile of the venison:

Nutrition Profile Venison, Steak, Raw, Average

                             Per 100g        Per Serving (110g)

Calories (kcal)        107.7                      118.4

Protein (g)                22.8                         25

Carbohydrate (g)         0                           0

Sugars (g)                      0                          0

Fat (g)                          1.9                      2.1

Saturates (g)              0.9                         1

Fibre (g)                        0                         0

Sodium (g)               0.055                 0.0605


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