Recipes · Finnish · Main Courses
Sautéed Reindeer (Poronkäristys)
One serving has 364 kcal and 37 g protein, and at least a fifth of a woman's daily need of cobalamin (422%), riboflavin (106%), pantothenic acid (83%), zinc (81%), niacin (64%) and phosphorus (50%). Ready in 23 minutes.
- Preparation: 15 min
- Cooking: 8 min
- Makes: 1 serving (247 g)
- Difficulty: Medium
- Diets: High protein, Low carb
- Contains: alcohol, dairy, gluten, meat
Ingredients
- 160 g Reindeer, raw
- 15 g Butter, unsalted
- 20 g Onions, raw
- 30 g Beer
- 1.2 g Salt
- 0.3 g Black pepper
- 20 g Cranberry sauce
Method
- Slice the reindeer meat paper-thin; partially frozen meat is easier to slice thinly.
- Melt the butter in a hot heavy pan and sauté the sliced onion for 2 minutes.
- Add the reindeer slices and sauté quickly over high heat for 3-4 minutes, until just cooked through but still tender; do not overcook or it toughens.
- Pour in the beer, season with the salt and pepper, and let it bubble for a minute to deglaze the pan.
- Serve hot with mashed potatoes and a spoonful of lingonberry (cranberry) sauce on the side.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 364 kcal | 17% |
| Carbohydrates | 11.2 g | |
| Water | 174 mL | |
| Fiber | 0.64 g | 2% |
| Protein | 36.9 g | 77% |
| Tryptophan | 0.56 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.6 g | |
| Leucine | 3 g | |
| Lysine | 3.3 g | |
| Methionine | 0.81 g | |
| Cystine | 0.26 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.7 g | |
| Histidine | 1.4 g | |
| Fat | 17.6 g | |
| Monounsaturated | 5.1 g | |
| Polyunsaturated | 1.2 g | |
| Docosahexaenoic Acid (DHA) | 0.08 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.65 g | |
| Saturated | 9.7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 165 mg | |
| Calcium | 38.8 mg | 4% |
| Copper | 0.38 mg | 42% |
| Iron | 7.7 mg | 43% |
| Magnesium | 46.6 mg | 15% |
| Manganese | 0.21 mg | 12% |
| Phosphorus | 348 mg | 50% |
| Potassium | 523 mg | 11% |
| Selenium | 16.9 µg | 31% |
| Sodium | 561 mg | |
| Zinc | 6.5 mg | 81% |
| Thiamin (vitamin B1) | 0.53 mg | 48% |
| Riboflavin (vitamin B2) | 1.2 mg | 106% |
| Niacin (vitamin B3) | 9 mg | 64% |
| Pantothenic acid (vitamin B5) | 4.1 mg | 83% |
| Pyridoxine (vitamin B6) | 0.63 mg | 48% |
| Folate (vitamin B9) | 12.7 µg | 3% |
| Cobalamin (vitamin B12) | 10.1 µg | 422% |
| Choline | 7.9 mg | 2% |
| Vitamin A | 103 µg | 15% |
| Vitamin C | 1.7 mg | 2% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.54 mg | 4% |
| Vitamin K | 1.9 µg | 2% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.