Hot Pot Of Organic Guinea Fowl
The guinea fowl is a strange but greatly under-rated game bird. Easy to cook, exceptionally low fat and when organic free of hormones and antibiotics. Tastier than chicken, not as ’gamey’ as pheasant, I always think guinea fowl is the perfect introduction to eating game. Commercially reared organic birds are not shot, so you won’t break your teeth on a lead pellet.
1.5 kg / 3lb guinea fowl
1 whole head of garlic
1 tablespoon olive oil
1 onion, sliced
2 large carrots, cleaned and sliced
half a lemon
sprig of thyme
freshly ground black pepper
Heat the oven to 180C/350F/gas 4. Then peel all the garlic. Cut two cloves into thin slivers and slide them under the skin of the guinea fowl, all over the bird. Rub the skin with the lemon and put the sprig of thyme inside.
Heat the oil in a heavy casserole, add the onion and carrot and turn in the oil till soft - don’t let the onions brown. Remove with a slotted spoon. Then, adding more oil if necessary, turn up the heat and brown the guinea fowl all over. Turn it on its back, add back the carrots and onions, the garlic and some black pepper. Cover and put in the oven for 40 minutes till the juices run clear when you prick the thigh with a skewer. The onion, garlic and carrots melt down to a rich puree.
Remove the bird, cut into quarters, put a spoon of puree on each plate and serve the bird on top of the puree with the red cabbage and broad beans, see previous recipes.
109 calories per 100 g
436 calories per portion, all the protein you need for a day, rich in phosphorus, potassium, with lots of B vitamins, half the daily needs of vitamin A. A great high protein, low fat, heart protective and energy giving dish.
Some of my books...
- Superfoods, Superjuices, Superhealth
- Eat Well Live Longer
- Superfood Pocketbook
(100 Top Foods for Health)
- The Omega 3 Cookbook
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