Chinese Duck Rolls

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Chinese Duck Rolls
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Health Score:
6,1 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
901
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie901 kcal(43 %)
Protein44.58 g(45 %)
Fat7.7 g(7 %)
Carbohydrates173.9 g(116 %)
Sugar added0 g(0 %)
Roughage0.63 g(2 %)
Vitamin A134.36 mg(16,795 %)
Vitamin D0 μg(0 %)
Vitamin E0.09 mg(1 %)
Vitamin B₁0.75 mg(75 %)
Vitamin B₂0.67 mg(61 %)
Niacin15.69 mg(131 %)
Vitamin B₆0.1 mg(7 %)
Folate15.63 μg(5 %)
Pantothenic acid0.12 mg(2 %)
Biotin0.13 μg(0 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C11.24 mg(12 %)
Potassium740.12 mg(19 %)
Calcium626.11 mg(63 %)
Magnesium13.14 mg(4 %)
Iron11.8 mg(79 %)
Iodine0.07 μg(0 %)
Zinc0.22 mg(3 %)
Saturated fatty acids0.35 g
Cholesterol97.92 mg

Ingredients

for
4
Ingredients
1 zucchini (cut into batons)
1 scallion (green tops reserved and blanched.)
2 tablespoons fresh ginger (peeled and cut into julienne)
2 duck legs (skin on)
1 teaspoon ground Chinese 5 spice powder
½ teaspoon ground White pepper
1 tablespoon light soy sauce
12 pancake
4 tablespoons Plum sauce (for garnish)
How healthy are the main ingredients?
gingersoy saucezucchini

Preparation steps

1.
Trim the duck breasts of any excess fat and make diagonal incisions in the skin.
2.
Mix the Chinese five-spice, ground white pepper and soy sauce in a bowl and marinate the duck breasts for at least 30 minutes.
3.
Meanwhile, blanche the courgette batons in boiling water until tender. Also blanch the green tops of the spring onion for a few seconds in the boiling water. Drain and refresh the courgette and spring onion tops in cold water.
4.
Remove the duck breasts from the marinade and pat dry.
5.
Heat a frying pan to a medium-hot heat and place the duck breasts skin side down.
6.
Once browned on the skin side, turn the duck breasts to cook on the other side. Turn the heat down to low and cook for roughly a further 10 minutes until the duck breast feels firm and springy to the touch.
7.
Remove from the pan and allow to rest for 5-10 minutes in a warm place.
8.
Slice the duck breasts into strips using a sharp knife and drain on kitchen paper.
9.
To arrange the wraps, place a pancake on a flat surface and arrange strips of the ginger and a few courgette batons in the middle.
10.
Place a few strips of the duck on top and fold the bottom end of the pancake over before rolling into a wrap. Tie with the blanched spring onion tops and serve with plum sauce on the side.
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