Healthy Gourmet Kitchen

Asian Duck with Vegetables

in Spicy Honey-Oyster Sauce
4.5
Average: 4.5 (2 votes)
(2 votes)
Asian Duck with Vegetables

Asian Duck with Vegetables - Culinary greetings from the Far East, served with udon noodles

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Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
55 min.
Preparation
ready in 2 h. 50 min.
Ready in
Calories:
557
calories
Calories

Healthy, because

Even smarter

Nutritional values

The strongly spiced Asian dish scores particularly well with minerals and trace elements. Potassium, magnesium, iron and zinc are particularly well represented. Zinc, for example, promotes wound healing and helps damaged skin cells to regenerate.

With a raw vegetable salad as a side dish, you not only bring vitamins to the table, but also fibre. A mix of grated carrot, radish and cucumber, dressed with rice or apple vinegar and soya oil (season to taste with salt, pepper and sugar) is particularly suitable.

1 serving contains
(Percentage of daily recommendation)
Calorie557 cal.(27 %)
Protein49 g(50 %)
Fat19 g(16 %)
Carbohydrates45 g(30 %)
Sugar added3 g(12 %)
Roughage8 g(27 %)
Vitamin A0.8 mg(100 %)
Vitamin D0 μg(0 %)
Vitamin E1.5 mg(13 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.5 mg(45 %)
Niacin15.8 mg(132 %)
Vitamin B₆0.8 mg(57 %)
Folate77 μg(26 %)
Pantothenic acid2.1 mg(35 %)
Biotin16.8 μg(37 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C10 mg(11 %)
Potassium889 mg(22 %)
Calcium174 mg(17 %)
Magnesium122 mg(41 %)
Iron7 mg(47 %)
Iodine12 μg(6 %)
Zinc4.7 mg(59 %)
Saturated fatty acids4.3 g
Uric acid312 mg
Cholesterol146 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2 small duck legs (without skin, about 400 g)
1 pc fresh ginger (about 40 grams)
1 garlic clove
peppers
coarsely crushed dried chili peppers
1 pinch ground cilantro
1 pinch ground cloves
1 pc Star anise
1 pinch cinnamon
5 Tbsps Oyster sauce (or soy sauce)
1 small bunch Soup vegetables (such as carrot, leek, parsnip or other aromatic vegetables such as celery or onion)
2 tsps honey
1 Tbsp vegetable oil (such as peanut oil)
1 ¼ cups vegetable stock
1 tsp Sesame seeds
4 ozs Udon Noodle
salt
How healthy are the main ingredients?
gingerhoneySesame seedsgarlic cloveclovescinnamon
Preparation

Kitchen utensils

1 Paper towel, 1 Cutting board, 1 Large knife, 1 Small knife, 1 small Bowl, 1 Dutch oven (with lid), 1 Tablespoon, 1 Teaspoon, 1 Measuring cups, 1 Wooden spoon, 1 Small skillet, 1 Plate, 1 Pot, 1 Sieve, 1 Peeler, 1 Bowl, 1 Plastic wrap, 1 Fork

Preparation steps

1.
Asian Duck with Vegetables preparation step 1

Rinse duck breast fillets, pat dry and cut into 3 cm (approximately 1-inch) cubes.

2.
Asian Duck with Vegetables preparation step 2

Peel the ginger and garlic and chop finely.

3.
Asian Duck with Vegetables preparation step 3

Mix the duck with the ginger, garlic, spices and 2 tablespoons oyster sauce. Cover and let marinate for about 2 hours at room temperature.

4.
Asian Duck with Vegetables preparation step 4

Meanwhile, peel and clean the soup vegetables and cut into small cubes. Mix together remaining oyster sauce and 2 teaspoons honey in a small bowl.

5.
Asian Duck with Vegetables preparation step 5

Heat the oil in a Dutch oven. Lift duck from marinade and cook in batches until browned, then remove from pot with a slotted spoon. Add diced vegetables to rendered fat in pot along with the honey mixture and some of the stock and bring to a boil.

6.
Asian Duck with Vegetables preparation step 6

Return duck to pot, cover and simmer on low heat until cooked through, 20-30 minutes; stir occasionally and gradually pour in the remaining stock so that the meat is always just covered with liquid.

7.
Asian Duck with Vegetables preparation step 7

Meanwhile, toast the sesame seeds in a dry pan and let cool on a plate.

8.
Asian Duck with Vegetables preparation step 8

Cook the noodles in a pot of boiling salted water until tender, about 3 minutes, then drain well in a sieve.

9.
Asian Duck with Vegetables preparation step 9

Season duck sauce to taste with oyster sauce, pepper and honey. Serve with noodles and sesame seeds.