Duck Stir-Fry from the Wok
Duck Stir-Fry from the Wok - Delicious combination with crisp, colorful vegetables
Healthy, because
Even smarter
Nutritional values
Thanks to the quick preparation in the wok, the nutrients stay where they belong: in the vegetables! The duck's dark muscle meat has a high iron content and covers about 40 percent of the daily requirements of parents and children.
If you can't get fresh mangetout (the season is in summer), simply reach for frozen goods or frozen tender peas.
(Percentage of daily recommendation)
| Calorie | 586 cal. | (28 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 68 g | (45 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 17.7 mg | (148 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 106 μg | (35 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 21.3 μg | (47 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 16 mg | (17 %) | ||
| Potassium | 764 mg | (19 %) | ||
| Calcium | 119 mg | (12 %) | ||
| Magnesium | 100 mg | (33 %) | ||
| Iron | 7.9 mg | (53 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 5.3 mg | (66 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 285 mg | |||
| Cholesterol | 58 mg |
Ingredients
- Ingredients
- 9 ozs
- 2 tsps salt
- 3 carrots (each about 100 grams)
- 4 ozs Snow peas
- 4 ozs fresh Mung bean sprouts
- 2 scallions
- 1 garlic clove
- 12 ozs duck legs
- Chinese 5 spice powder
- 2 ozs unsalted Shelled peanut
- 2 Tbsps soy sauce
Kitchen utensils
Preparation steps
Bring 500 ml (approximately 2 cups) of water to a boil in a pot, then add 2 teaspoons salt and the rice, stir and bring to a boil again. Cover and cook over low heat until rice is tender and liquid absorbed, about 15 minutes.
Meanwhile, trim the carrots, peel and cut or slice into thin strips.
Rinse the snow peas and remove any strings.
Rinse mung bean sprouts and drain well.
Rinse scallions, pat dry and cut into rings. Peel garlic and chop finely.
Rinse duck, pat dry and rub with salt and Chinese 5-spice powder. Place duck with the skin side down in a dry wok and cook over medium heat until the fat has been rendered.
When the skin is brown and crispy, turn the duck and cook until golden brown on the other side. Remove and set aside on a plate.
Toast peanuts in the duck fat in the wok. Gradually add carrots, scallions, garlic, bean sprouts and finally the snow peas. Season to taste with Chinese 5-spice powder and cook over high heat, stirring constantly, until crisp-tender, about 5 minutes.
Cut the duck meat across the grain into thin slices. Return to the wok and stir-fry briefly with the vegetables, stirring constantly. Season with soy sauce. Serve immediately, with rice if desired.
