Nordic · dinner

Poronkäristys (Finnish Sautéed Reindeer)

Poronkäristys

Video by Pihvifriikki on YouTube, in Finnish · Open on YouTube

90 minServes 4378 kcal a serve
  • Carnivore if you leave out the lingonberries, salt-pickled cucumbers and sugar
  • Low carb (3.1 g net carbs) but not keto: 55% of the energy is from fat, and keto meals get about 60% or more
  • Gluten-free ingredients
  • Nut-free

Contains: Milk. Check labels on stock, sauces and spice mixes.

Reindeer is a very lean red meat: about 40 g of protein and 3 g net carbs a serve, cooked with nothing but butter, salt and water.

Printable PDFA4

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Ingredients 8

Method

The cook speaks Finnish; every step is written here in English. Tap a time to watch that step in the video. The video’s English subtitles come on by themselves.

  1. Tip the shaved reindeer onto paper towel and pat it as dry as you can; frozen meat releases a lot of liquid, and dry meat browns better. 4:08
  2. Heat heavy pans until they smoke. Add about 15 g butter and a handful of meat at a time (don't crowd the pan), let it take a deep brown colour before tossing, and salt lightly. 4:41
  3. Move each browned batch into a heavy pot. Pour a splash of water into the hot pans, scrape up all the browned bits and add them to the pot. 8:04
  4. Add water until the meat is only just covered, with a little poking out; salt is the only seasoning. Bring to the boil, then simmer gently uncovered for 45–75 minutes until tender, topping up only if needed. 9:38
  5. When the liquid has reduced to about half the volume of the meat, stir in the last 20 g butter and check the salt. 14:35
  6. Pile the meat on warm plates with plenty of the juices, and serve with the lingonberries and pickles. 17:00

Tip. Serves 3–4. The video also makes the side, 'pottuvoi': floury puikula potatoes mashed with butter (800 g potatoes, 100–150 g butter for 3–4). Cauliflower mash keeps it lower in carbs. Venison works too but tastes milder.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy378 kcal1,580 kJ
Protein39 g79% of a day
Fibre0.8 g3% of a day
Carbohydrate3.9 g3.1 g net · 2.4 g sugars1% of a day
Fat22 g13 g saturated28% of a day
Sodium960 mg42% of a day

Where the energy comes from one serve

  • Net carbs 3%
  • Protein 43%
  • Fat 54%

Very low carb: under 10% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin B12 High365%

8.8 µg a serve, mostly from shaved reindeer meat (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Zinc High63%

6.9 mg a serve, mostly from shaved reindeer meat (99%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Iron High46%

8.2 mg a serve, mostly from shaved reindeer meat (98%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Selenium High33%

18 µg a serve, mostly from shaved reindeer meat (99%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B6 High25%

0.4 mg a serve, mostly from shaved reindeer meat (97%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin A Source16%

140 µg a serve, mostly from butter (73%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin K Source13%

16 µg a serve, mostly from salt-pickled cucumbers (75%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Omega-3 Source12%

0.2 g a serve, mostly from shaved reindeer meat (67%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

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Potassium9%

430 mg a serve, mostly from shaved reindeer meat (95%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Magnesium9%

38 mg a serve, mostly from shaved reindeer meat (94%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin E8%

1.2 mg a serve, mostly from shaved reindeer meat (44%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin C7%

6.3 mg a serve, mostly from shaved reindeer meat (63%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Calcium3%

35 mg a serve, mostly from shaved reindeer meat (82%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin D2%

0.3 µg a serve, mostly from butter (75%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Folate2%

7.6 µg a serve, mostly from shaved reindeer meat (87%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Pihvifriikki; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.