EatSmarter exclusive recipe

Braised Quail

With Lentils, Apple and Leek
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Braised Quail

Braised Quail - Fine food, Italian-style—for special occasions

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Health Score:
9,3 / 10
Difficulty:
moderate
Difficulty
Preparation:
1 hr 20 min.
Preparation
ready in 1 hr 40 min.
Ready in
Calories:
494
calories
Calories

Healthy, because

Even smarter

Nutritional values

The lentils and vegetables provide complex carbohydrates. Since they are broken down very slowly, the blood sugar level remains constant for a long time, and the brain and nerves remain efficient for longer. In addition, the daily requirement of vitamin B6 and niacin is covered, which is important for a smooth metabolism.

Umbrian mountain lentils have a particularly fine aroma, but you can also other types of lentils if you can't find the Italian ones. If you cannot find quail substitute Cornish Game Hens.

1 serving contains
(Percentage of daily recommendation)
Calorie494 kcal(24 %)
Protein42 g(43 %)
Fat19 g(16 %)
Carbohydrates35 g(23 %)
Sugar added5 g(20 %)
Roughage8.5 g(28 %)
Vitamin A0.6 mg(75 %)
Vitamin D0 μg(0 %)
Vitamin E3.4 mg(28 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin24.2 mg(202 %)
Vitamin B₆1.3 mg(93 %)
Folate119 μg(40 %)
Pantothenic acid1.7 mg(28 %)
Biotin8.6 μg(19 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C20 mg(21 %)
Potassium988 mg(25 %)
Calcium122 mg(12 %)
Magnesium115 mg(38 %)
Iron10.1 mg(67 %)
Iodine8 μg(4 %)
Zinc5.6 mg(70 %)
Saturated fatty acids4.3 g
Uric acid333 mg
Cholesterol62 mg
Development of this recipe:

Ingredients

for
4
Ingredients
5 ounces
1
large Carrot
2
large Parnsips
½ stalk
large Leek
8
4
Quails (about 7 oz. each, or Cornish Game Hens)
2 tablespoons
1 teaspoon
1 pint
1
large tart Apple
2 tablespoons
3 tablespoons
2 tablespoons
Preparation

Kitchen utensils

1 Pot, 1 Roasting pan, 1 Measuring cups, 1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Peeler, 1 Fine-mesh sieve, 1 Kitchen twine, 1 Toothpick, 1 Large knife, 1 Slotted spatula

Preparation steps

1.
Braised Quail preparation step 1

Cook the lentils in a pot of boiling water until al dente, 15-20 minutes. Drain in a sieve, rinse with cold water and drain well.

2.
Braised Quail preparation step 2

Peel carrot and parsley root and cut into approximately 1/4-inch pieces.

3.
Braised Quail preparation step 3

Cut the leek into approximately 1/2-inch pieces, then rinse well and drain. 

4.
Braised Quail preparation step 4

Rinse sage leaves and pat dry. Rinse quail and pat dry, then season inside and out with salt. Tuck sage leaves into the neck cavity.

5.
Braised Quail preparation step 5

Tie quail legs with kitchen twine, then pin together the neck openings with toothpicks.

6.
Braised Quail preparation step 6

Heat the oil in a roasting pan over high heat (place over two burners). Cook the quail until golden brown on all sides, then remove from pan. Add the prepared vegetables and cook over medium heat, stirring frequently, until glazed and turning tender.

7.
Braised Quail preparation step 7

Add the tomato paste and cook, stirring, until fragrant, then pour in the chicken stock and stir. Return quail to the pan and bake in a preheated oven at 350°F, on the second rack from the bottom, until cooked through, about 15 minutes. If using cornish game hens cook longer (internal temp of 165F).

8.

Wash apples, quarter, remove core and seeds and chop finely.

9.
Braised Quail preparation step 9

Add lentils, diced apple, honey, balsamic vinegar and red wine vinegar to the roasting pan and continue cooking until lentils and apple are tender and sauce has thickened, 20-25 minutes more, seasoning lentils with salt and pepper at the end of cooking. Serve hot.