With a texture closely imitating that of our everyday chicken, rabbit meat is one of the meats that a lot of people don’t seem to incorporate into their diets much. According to many experts, rabbit meat is very low in cholesterol and sodium while maintaining a rich supply of nutritious minerals such as calcium and phosphorus. Rabbit meat is also proven to carry a high percentage of digestible protein. In many cultures rabbit meat is a great source of protein, such as in the french cuisine where rabbit meat still remain the main ingredient of the most cherished delicacies. Growing up in Rwanda, rabbit was and is still considered a special occasion meat. in my household, it was the main course of most of our Easter dinners. On the other hand though, rabbit meat can be on the pricey side compared to other meats.
As a lover of good food and an explorer of new cuisine, who is always looking for creative recipes to try, I am sharing with you one of my favorite rabbit recipes so far. I combine my African roots that leans towards grilled meats and my love for french cuisine that incorporated stew and I came up with this pan grilled rabbit with tomato sauce. I used my cast iron skillet that i consider the best investment so far and the most used utensil in my kitchen. I use it a lot in my 30 minutes recipes and I love that it gives the meat such a good crispy sear. Because of its low percentage in fat, rabbit meat can dry up quickly once overcooked so I recommend to keep a close eye on it and to not sear it to char.
Below is the step by step recipe.
- 2 Lb of rabbit with giblets
- 3 Tbs of olive oil
- 1 cup of red wine
- 1 cup of water
- 1 Medium green pepper
- 1 Medium onion
- 2 Tbs of tomato paste
- 1 tsp of garlic powder
- 1 fresh garlic clove
- Salt and Pepper to taste.
- Cut the rabbit into pieces, in my case I cut it into 6 pieces, season with salt, pepper and garlic.
- Cut the giblets into small cubes and cut the onion and pepper.
- In a medium cast iron (or pan) heat the oil on medium heat and gently place the meat pieces making sure not to move them. add the garlic clove cut in halves in between the meat.
- Grille each side for about 3 minutes, until a thin crisp forms on the surface of the meat.
- Remove the meat from the pan once done and add the giblets. Cook the giblet on medium turning them occasionally until completely brown.
- Add the onion and green pepper and keep stirring occasionally until the vegetables are softened. Add in the tomato paste and keep stirring for a minute. Slowly pour in the wine stirring until the paste becomes a smooth mixture. add in water and keep stirring.
- Transfer back the meat and let simmer for about 10 minutes, making sure to flip the meat halfway to prevent the top part from drying.
- Serve with a side of your choice.