If you’ve been hunting, you might be wondering what to do with the venison in your freezer.

Most people prepare venison steaks, roasts and burgers, but venison also can be used in most recipes that call for a “red” meat, such as spaghetti, barbecue sandwiches, stew, stroganoff and tacos, to name a few.
While venison might seem like a “red” meat, it has the fat content of a “white” meat, meaning lower in total fat and saturated fat, both of which can contribute to heart disease. A 4-ounce,

85 percent lean beef patty contains 16 grams of total fat and 6 grams of saturated fat. Compare this with a 4-ounce ground venison patty, which contains only 8 grams of total fat and 3 grams of saturated fat. Keep in mind that because venison is so lean, it will get tough if you overcook it. It is also a good source of protein, vitamin B12, iron, riboflavin (vitamin B2), niacin (vitamin B3), phosphorus and zinc.

In the past, if you

didn’t know a hunter, you wouldn’t have access to this healthy meat. Fortunately, now you can buy venison online and in some specialty shops.

We generally refer to venison as the meat from deer, but venison also refers to the meat from elk and moose, so be sure you verify this with your supplier before ordering

Venison is described as having a taste similar to beef but somewhat “wilder.” Keep in mind that the type of food a deer eats will affect the flavor of the meat. For example, deer that feed in farm country on alfalfa, corn and soybeans will taste much more similar to beef compared with deer that eat nuts, grass and leaves in heavily forested areas. If you have avoided venison in the past because of the flavor, try these suggestions:

Marinate the venison in an oil/vinegar mixture overnight. This also will tenderize the meat.

Cook venison in a fat-free beef broth.

Grill venison. Most of the “wild” flavor in venison comes from the fat; grilling it allows the fat to drip away from the meat.

Below is my recipe for venison meatloaf. On busy nights, cook the meatloaf in a muffin tin to cut the cooking time by at least half, or make the meatloaf mixture into burgers, which are very moist. Whether you need to lower your cholesterol or just want to add some variety and flavor to your meals, give venison a try.

Venison Meatloaf

2 pounds ground venison

3/4 cup old-fashioned oats

1 egg

1 cup 1 percent or skim milk

1 small onion, chopped (about 1/4 cup)

1/2 teaspoon dry mustard

1/4 teaspoon pepper

1/4 teaspoon rubbed sage

1/8 teaspoon garlic powder

1 tablespoon Worcestershire sauce

Mix all ingredients and spread in ungreased loaf pan. Bake uncovered in a 350-degree oven until done, about 60 to 75 minutes. Makes 6 servings.

Nutritional information per serving: 225 calories, 7 grams fat,

(3 grams saturated fat), 2 grams fiber, 35 grams protein.

Joan Kortbein is a registered dietitian at Gundersen Lutheran Medical Center. The 500 Club is a healthy-eating program coordinated by registered dietitians.

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