Bean Stew with Duck

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Bean Stew with Duck
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Health Score:
87 / 100
Difficulty:
advanced
Difficulty
Preparation:
45 min.
Preparation
Calories:
488
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie488 cal.(23 %)
Protein36 g(37 %)
Fat30 g(26 %)
Carbohydrates14 g(9 %)
Sugar added0 g(0 %)
Roughage5.4 g(18 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.3 μg(2 %)
Vitamin E1 mg(8 %)
Vitamin K84.5 μg(141 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.6 mg(55 %)
Niacin13.5 mg(113 %)
Vitamin B₆1.1 mg(79 %)
Folate180 μg(60 %)
Pantothenic acid2.6 mg(43 %)
Biotin27.4 μg(61 %)
Vitamin B₁₂1.2 μg(40 %)
Vitamin C57 mg(60 %)
Potassium1,100 mg(28 %)
Calcium525 mg(53 %)
Magnesium101 mg(34 %)
Iron5.6 mg(37 %)
Iodine15 μg(8 %)
Zinc4.6 mg(58 %)
Saturated fatty acids12.5 g
Uric acid269 mg
Cholesterol116 mg
Complete sugar9 g

Ingredients

for
4
Ingredients
250 grams green Beans
2 duck legs
2 onions
100 milliliters white wine
750 milliliters Vegetable broth
300 grams Red Beans (in a can)
300 grams white Beans (in a can)
300 grams peeled Tomatoes (in a can)
1 sprig rosemary
salt
peppers
sweet ground paprika
100 grams grated Emmentaler cheese
How healthy are the main ingredients?
TomatoEmmentaler cheeserosemaryonionsalt

Preparation steps

1.

Rinse the green beans and cut into pieces. Cut into the duck skin to score it diagonally and perpendicular diagonally. Fry the duck in a pan with the skin side down for 3 minutes, then turn and fry another 3 minutes.

2.

Remove the meat from the pan and cook in a preheated oven at 100°C (approximately 210°F) for 20 minutes. Dice the onion and fry in duck fat. Deglaze with wine and broth. Bring to a boil in a pot, add the green beans and cook 6-8 minutes.

3.

Drain the red and white beans. Drain the tomatoes over a colander and coarsely chop them. Finely chop the rosemary. Add all into the soup and bring to a boil. Season with salt, pepper and paprika. Slice the duck breast and serve with the stew, garnished with cheese.