- 1 (2 3/4-pound) pheasant
- Cooking spray
- 1/2 teaspoon kosher salt
- 1/2 teaspoon freshly ground black pepper
- 2 tablespoons butter
- 3 tablespoons all-purpose flour
- 2 teaspoons canola oil
- 1 1/2 cups chopped yellow onion
- 1 1/2 cups chopped green bell pepper
- 1 1/2 cups chopped celery
- 1 teaspoon herbes de Provence
- 5 garlic cloves, minced
- 2 bay leaves
- 4 ounces andouille sausage, diced
- 6 cups fat-free, less-sodium chicken broth
- 1 1/2 teaspoons Creole seasoning
- 1 1/2 teaspoons Worcestershire sauce
- 1 1/2 teaspoons hot pepper sauce (such as Tabasco)
- 1 cup shucked oysters, undrained
- 1 teaspoon filé powder
- 4 cups hot cooked rice
- 3/4 cup thinly sliced green onions
- calories 180
- caloriesfromfat 36 %
- fat 7.1 g
- satfat 2.5 g
- monofat 2.9 g
- polyfat 1 g
- protein 11.7 g
- carbohydrate 16.5 g
- fiber 1.4 g
- cholesterol 36 mg
- iron 2.4 mg
- sodium 362 mg
- calcium 37 mg
How to Make It
Preheat oven to 425°.
Remove neck and giblets from pheasant; discard. Place pheasant in a small roasting pan coated with cooking spray. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Rub 1/2 teaspoon salt and 1/2 teaspoon freshly ground pepper under loosened skin and over breast and drumsticks. Bake at 425° for 10 minutes. Cover legs with foil.
Reduce oven temperature to 350°. (Do not remove pheasant from oven.) Bake pheasant 30 minutes or until juices run clear. Cool. Remove and discard skin. Remove meat from bones; shred meat. Discard bones.
Melt butter in a small saucepan over medium-high heat. Gradually add flour to butter, stirring with a whisk until smooth. Cook 7 minutes or until dark brown, stirring constantly with a whisk. Remove from heat.
Heat oil in a Dutch oven over medium-high heat. Add yellow onion, bell pepper, and celery to pan; sauté 6 minutes, stirring occasionally. Add herbes de Provence, garlic, and bay leaves; saute 3 minutes, stirring constantly. Add shredded pheasant and sausage to pan; sauté 5 minutes. Add flour mixture; cook 30 seconds, stirring well. Stir in broth; bring to a boil. Reduce heat, and simmer 30 minutes (skim foam from surface, if necessary). Stir in Creole seasoning, Worcestershire, and hot pepper sauce; cook 30 minutes, stirring occasionally. Add oysters; cook 2 minutes or until edges begin to curl. Remove from heat. Stir in filé powder. Discard bay leaves. Serve over rice; sprinkle with green onions.