The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Pan-fried Pheasant, Parsnip Mash & Creamy Tarragon Sauce
British pheasant is the star of this winter feast. It's easy to prepare – just pan-fry till golden on the outside and tender in the middle. Serve with a fluffy potato-parsnip mash (packed with fibre!) and a creamy mushroom and tarragon sauce. Indulgence, made healthy and easy.
High protein
5 plants
Low sat fat
Serving size
Ingredients
- 1 handful of fresh tarragon (use half)
- 200ml almond cream (use half) (Nuts) (Water, almond, sunflower oil, stabilisers (arabic gum, xanthan gum), sea salt)
- 1 chicken stock cube (use half) (Celery) (sea salt, potato starch*, sustainable palm oil* , sugar*, chicken fat* 3.5%, yeast extract, natural flavour, chicken meat* 1%, herbs & spices* (turmeric*, black pepper*, parsley*, rosemary*), onion powder*. * Organic ingredient)
- 1 onion (use half)
- 2 tsp garlic, rosemary and thyme paste (use half) (Garlic, Olive Oil, Sea Salt, Rosemary, Thyme)
- 1 parsnip (use half)
- 60g chestnut mushrooms (use half)
- 80g sliced cavolo nero (use half)
- 1 x 80g skinless pheasant breast fillet
- 1 tbsp Dijon mustard (use half) (Mustard) (Water, Mustard Seeds (Ground), Spirit Vinegar, Salt)
- 3 garlic clove
- 1 large potatoes
Nutritional Information
Calories: 667
Protein: 35g
Carbs: 64g
Fat: 29g
Ingredients
- 60g chestnut mushrooms
- 1 parsnip
- 1 chicken stock cube (Celery) (sea salt, potato starch*, sustainable palm oil* , sugar*, chicken fat* 3.5%, yeast extract, natural flavour, chicken meat* 1%, herbs & spices* (turmeric*, black pepper*, parsley*, rosemary*), onion powder*. * Organic ingredient)
- 1 handful of fresh tarragon
- 1 large potatoes
- 2 x 80g skinless pheasant breast fillet
- 80g sliced cavolo nero
- 3 garlic clove
- 200ml almond cream (Nuts) (Water, almond, sunflower oil, stabilisers (arabic gum, xanthan gum), sea salt)
- 1 onion
- 2 tsp garlic, rosemary and thyme paste (Garlic, Olive Oil, Sea Salt, Rosemary, Thyme)
- 1 tbsp Dijon mustard (Mustard) (Water, Mustard Seeds (Ground), Spirit Vinegar, Salt)
Nutritional Information
Calories: 568
Protein: 32g
Carbs: 43g
Fat: 29g
Pan-fried Pheasant, Parsnip Mash & Creamy Tarragon Sauce
British pheasant is the star of this winter feast. It's easy to prepare – just pan-fry till golden on the outside and tender in the middle. Serve with a fluffy potato-parsnip mash (packed with fibre!) and a creamy mushroom and tarragon sauce. Indulgence, made healthy and easy.
Getting hungry?
Find 56 recipes a week just like this one at Mindful Chef, that are all:
Delicious, high quality food - and lots of it
No stodgy refined carbs - no food comas here
Goodness from natural food - full of fibre
Cooking Instructions
- Make the mash; dice the parsnips and potatoes into 2cm cubes (peel optional). Bring a saucepan filled with lightly salted hot water to a boil. Add both and simmer for 15-18 mins, until soft. In the final 3 mins of cooking, add the cavolo nero, then drain. Return to the pan and mash with the garlic paste and half the stock cube. Season to taste with sea salt and black pepper.
- Heat a large frying pan with 2 tsp oil on medium-high heat. Sear the pheasant for 2 mins on each side, until golden brown. Season with sea salt and black pepper, remove from the pan and set aside.
- Meanwhile, finely chop or crush the garlic. Finely slice the onion. Thinly slice the mushrooms.
- Make the tarragon sauce; reheat the frying pan with 1 tbsp oil on medium heat. Add the onion and cook for 5-7 mins, until softened. Add the mushrooms and garlic, then cook for 3-4 mins, until golden brown. Add the almond cream, mustard, and the remaining stock cube, along with 100ml of water (50ml for 1 person). Bring to a boil, then reduce to a simmer for 3-4 mins, until the sauce has thickened slightly. Return the pheasant to the pan and warm through for a final minute.
- Pick the tarragon from the stalks and finely chop. Stir through the sauce, then season with sea salt and black pepper to taste.
- Serve the pheasant alongside the mash. Pour the creamy tarragon sauce on top.
Looking for more recipe inspiration?
Subscribe to our newsletter and get delicious seasonal inspiration and recipes, plus 25% off your first 4 boxes with us!
By signing up to our mailing list you agree to the terms of our Privacy Policy.