Asian Duck with Vegetables
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.
(Percentage of daily recommendation)
| Calorie | 557 cal. | (27 %) | ||
| Protein | 49 g | (50 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 45 g | (30 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.5 mg | (13 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 15.8 mg | (132 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 77 μg | (26 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 16.8 μg | (37 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 10 mg | (11 %) | ||
| Potassium | 889 mg | (22 %) | ||
| Calcium | 174 mg | (17 %) | ||
| Magnesium | 122 mg | (41 %) | ||
| Iron | 7 mg | (47 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 4.7 mg | (59 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 312 mg | |||
| Cholesterol | 146 mg |
Ingredients
- 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
Preparation steps
Rinse duck breast fillets, pat dry and cut into 3 cm (approximately 1-inch) cubes.
Peel the ginger and garlic and chop finely.
Mix the duck with the ginger, garlic, spices and 2 tablespoons oyster sauce. Cover and let marinate for about 2 hours at room temperature.
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.
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.
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.
Meanwhile, toast the sesame seeds in a dry pan and let cool on a plate.
Cook the noodles in a pot of boiling salted water until tender, about 3 minutes, then drain well in a sieve.
Season duck sauce to taste with oyster sauce, pepper and honey. Serve with noodles and sesame seeds.