Duck Curry

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Duck Curry
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Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
533
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie533 cal.(25 %)
Protein25 g(26 %)
Fat35 g(30 %)
Carbohydrates29 g(19 %)
Sugar added0 g(0 %)
Roughage4.3 g(14 %)
Vitamin A0.5 mg(63 %)
Vitamin D0 μg(0 %)
Vitamin E5.3 mg(44 %)
Vitamin K6.3 μg(11 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.4 mg(36 %)
Niacin11.2 mg(93 %)
Vitamin B₆0.7 mg(50 %)
Folate113 μg(38 %)
Pantothenic acid1.6 mg(27 %)
Biotin14.9 μg(33 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C82 mg(86 %)
Potassium828 mg(21 %)
Calcium60 mg(6 %)
Magnesium86 mg(29 %)
Iron5.3 mg(35 %)
Iodine6 μg(3 %)
Zinc2.9 mg(36 %)
Saturated fatty acids13.6 g
Uric acid214 mg
Cholesterol98 mg
Complete sugar27 g

Ingredients

for
4
Ingredients
500 grams duck legs (with skin)
salt
peppers
2 small Mangoes
1 onion
2 garlic cloves
1 stick Lemongrass
1 Lime
30 grams ginger
2 Tbsps vegetable oil
1 Tbsp Curry powder
2 Tbsps soy sauce
200 milliliters vegetable stock
100 milliliters Coconut milk (unsweetened, canned)
1 generous pinch cornstarch
1 tsp clarified butter
How healthy are the main ingredients?
Coconut milkgingersoy saucesaltMangoonion

Preparation steps

1.

Rinse duck breast, pat dry and cut the skin in a diamond-shaped pattern. Season with salt and pepper and sear on the skin side in a non-stick frying pan, reduce the heat and depending on the thickness fry duck on each side for 7-8 minutes over medium heat. Remove duck from the pan, let cool and cut into bite-size pieces. Peel mango, cut fruit from both sides of the pit and set these pieces aside. Remove any remaining fruit from the pit loose and chop. Peel onion and chop coarsely. Remove garlic and finely chop. Trim lemongrass and cut into 4-5 cm (approximately 2 inch) long pieces. Squeeze juice from the lime. Peel ginger and grate or chop finely.

2.

Heat oil in wok, saute onion, ginger and garlic, add mango and sprinkle with curry. Add lemongrass, lime juice, soy sauce and vegetable stock. Add coconut milk, boil, let simmer for 5 minutes covered and season to taste. Stir sauce. Mix cornstarch with a little cold water and stir into sauce to thicken. Reduce the heat, add duck breast pieces, heat the sauce and season to taste again. Set aside large mango pieces, sear quickly in a frying pan in hot butter and serve with the duck curry.