Venison & Root Vegetable Casserole
Slow-cooked venison with parsnip, swede and carrot — 45 g of protein and ~5.5 mg of iron, both the highest figures in this library, on 12 g of fat.
Slow-cooked venison with parsnip, swede and carrot — 45 g of protein and ~5.5 mg of iron, both the highest figures in this library, on 12 g of fat.
Ingredients (1 serving)
- Venison, diced — 170 g
- Parsnip — 100 g
- Swede — 100 g
- Carrot — 100 g
- Stock — 300 ml
Macros per serving
- Calories: 464 kcal
- Protein: 45 g
- Fat: 12 g
- Carbs: 44 g
- Fiber: 11 g
Key micronutrients
- Iron — ~5.5 mg
- Vitamin B12 — ~3.5 µg
- Zinc — ~5 mg
Why it earns a spot in the rotation
- 45 g of protein is the most of any meal here, and ~5.5 mg of iron is likewise the highest — the previous bests were 44 g and ~5 mg, in two different dishes.
- 12 g of fat on 464 kcal. Venison is a very lean red meat, which is what lets it carry that much protein without the fat load a comparable cut of beef or lamb brings.
- 11 g of fibre in a meat-led dinner, all of it from the three root vegetables rather than a grain on the side.
- Heme iron and B12 together, which is the pairing red meat is genuinely hard to replace on.
- Ninety minutes in the oven, almost none of it hands-on — this is a batch-cook that reheats without going dry.
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
