A quick recipe for pan-fried venison with nectarine chutney

Whether you're cooking for an intimate group or a large crowd, no one wants to spend the entire day in the kitchen. Check out this quick recipe for a delicious dinner that's sure to impress.

• Preparation: 15 minutes.
• Cooking: 15 minutes.
• Serves 4.

Ingredients:

• 2 red onions
• 4 ripe nectarines
• 30 g (2 tbsp) olive oil or canola oil
• 30 g (2 tbsp) light brown sugar
• 30 g (2 tbsp) red wine vinegar
• 1 g (1/4 tsp) ground allspice
• 4 venison steaks, about 120 g (1/4 lb) each

Instructions:

1. Thinly slice the onions and cut the nectarines into one centimetre (1/2 inch) slices. Heat 15 grams (one tablespoon) of oil in a pot over a medium heat. Add the onions and cook for five minutes, or until beginning to brown.
2. Stir in the sugar and vinegar and reduce heat to low. Stir in the allspice and nectarines. Cook for three minutes, or until the onions and nectarines soften.
3. Meanwhile, use scissors to snip off any membrane around the edge of the venison steaks as it will shrink during cooking, causing the steaks to curl.
4. Heat a large frying pan over high heat until very hot. Pour in the remaining 15 grams (one tablespoon) of oil and add the steaks. Cook for two minutes on each side, or until browned. Use a spatula to press them gently against the pan so that they brown evenly.
5. Reduce heat to medium-low and cook the steaks for another two minutes, turning once, until the meat is done to your liking (see Cook's tips).
6. Transfer the steaks to four warmed plates, season with freshly ground black pepper and serve with the chutney.

Every serving contains: 

• 282 calories
• 11 g fat
• 2 g saturated fat
• 20 g carbohydrates
• 30 g protein
• 2 g fibre

• Use duck breasts, which also go well with fruit chutney, instead of venison.
• A pinch each of ground cinnamon and nutmeg, instead of allspice, gives warmth to the chutney.
• Try peaches, plums or firm mangoes as a change from nectarines.

• Cook the venison for five minutes, turning once, for a steak that is pink in the middle.
• Cook up to eight minutes, turning twice, for a steak that is well-done throughout.
• Venison steaks vary in thickness, which will affect cooking time. Place the steaks between two sheets of plastic wrap, and pound them with a meat mallet or rolling pin until they are evenly thick.
• For this recipe, a steak one to 1.5 centimetres (1/2 to 3/4 inch) thick is best.

• Venison has about one-third the fat of beef, and is lower in saturated fat and calories, too.
• As a good source of potassium, which lowers blood pressure, nectarines may help to protect against strokes.
• They also contain insoluble fibre for a healthy digestive system, plus soluble fibre to help lower blood cholesterol.

Try pairing this recipe with a fruity chutney and serve it with mashed potatoes and watercress for a mouth-watering, guilt-free steak dinner.