Duck Stir-fry

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Duck Stir-fry
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Health Score:
9,1 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr 45 min.
Preparation
Calories:
376
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie376 kcal(18 %)
Protein30.56 g(31 %)
Fat19.42 g(17 %)
Carbohydrates31.01 g(21 %)
Sugar added1.44 g(6 %)
Roughage12.21 g(41 %)
Vitamin A4,726.98 mg(590,873 %)
Vitamin D0 μg(0 %)
Vitamin E1.25 mg(10 %)
Vitamin B₁0.53 mg(53 %)
Vitamin B₂0.77 mg(70 %)
Niacin16.66 mg(139 %)
Vitamin B₆2.25 mg(161 %)
Folate708.75 μg(236 %)
Pantothenic acid1.03 mg(17 %)
Biotin21 μg(47 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C550.37 mg(579 %)
Potassium2,845.76 mg(71 %)
Calcium1,125.31 mg(113 %)
Magnesium214.44 mg(71 %)
Iron11.18 mg(75 %)
Iodine0.59 μg(0 %)
Zinc2.33 mg(29 %)
Saturated fatty acids2.88 g
Cholesterol67.92 mg

Ingredients

for
4
Ingredients
1 clove garlic (chopped)
1 chile pepper (deseeded and chopped)
1 ¼ inches fresh ginger
4 tablespoons sesame oil
2 duck legs (each around 350 g)
1 red pepper (deseeded and roughly chopped)
1 yellow pepper (deseeded and roughly chopped)
4 shallots (sliced into rings)
5 cups Bok Choy (chopped into 1cm strips)
soy sauce
1 tablespoon Tahini
1 teaspoon honey
1 teaspoon Rice vinegar
How healthy are the main ingredients?
Bok Choysesame oilgarlichoneygingershallot

Preparation steps

1.
Mix together the garlic, chilli, ginger and 2 tbsp sesame oil to make a marinade.
2.
Toss the duck breasts in the marinade, cover and leave for around 1 hour.
3.
Preheat the oven to 120C (100C fan) 250F, gas 1.
4.
Place the duck breasts in a pan, skin side down and fry over a medium heat for 6 to 8 minutes until golden brown. Turn the duck breasts over, fry for a further minute and season with salt and pepper.
5.
Place the duck breasts on a wire rack in a roasting pan in the oven and roast for 20 -25 minutes.
6.
Fry the peppers and shallots in the remaining oil.
7.
Add the pack choi and continue frying for 2-3 minutes.
8.
Add 2 tbsp of soy sauce, the sesame paste, honey and rice vinegar and bring to a boil.
9.
Season with soy sauce, salt and pepper.
10.
Remove the duck from the oven, chop, mix with the vegetables and serve.