Kale and Duck Stir-Fry
Nutritional values
(Percentage of daily recommendation)
| Calorie | 489 cal. | (23 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 36 g | (31 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.4 g | (28 %) |
| Vitamin A | 1.9 mg | (238 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 9 mg | (75 %) | ||
| Vitamin K | 1,242.8 μg | (2,071 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 15.5 mg | (129 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 325 μg | (108 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 11.6 μg | (26 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 166 mg | (175 %) | ||
| Potassium | 1,254 mg | (31 %) | ||
| Calcium | 386 mg | (39 %) | ||
| Magnesium | 89 mg | (30 %) | ||
| Iron | 7 mg | (47 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 9.3 g | |||
| Uric acid | 292 mg | |||
| Cholesterol | 109 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 600 grams Kale
- 50 grams scallions
- 1 garlic clove
- 1 small chili pepper
- 80 grams carrots
- 10 grams fresh ginger
- 100 grams red paprika
- 80 grams Celery
- 4 Tbsps vegetable oil
- 200 milliliters duck stock
- 500 grams duck legs (skinless, boneless)
- salt
- freshly ground peppers
- 3 Tbsps soy sauce
- ½ tsp cornstarch
Preparation steps
Cut veins out of the individual kale leaves and cut the leaves into small pieces (there should be about 350 grams left, approximately 1 1/2 cups). Trim the scallion and cut into thin rings. Peel garlic and chop finely. Remove seeds and finely chop chile. Peel carrots and ginger. Cut carrots into thin sticks and chop ginger. Cut peppers into quarters. Remove stalk, seeds and ribs and cut into strips. Rinse celery and cut into slices. Heat 2 tablespoons oil in a wok and cook the rinsed, well drained kale therein. Pour in 150 ml (approximately 2/3 cup) stock and cook the kale 15-20 minutes. Reduce heat.
Remove. Clean wok and heat remaining oil. Cut duck into 1.5 cm (approximately 5/8 inch) cubes, season with salt and pepper and cook on all sides. Add garlic, onion, chile and ginger and cook briefly. Add carrots, peppers and celery and cook. Add kale, remix and season with soy sauce, salt and pepper. Cook a further 10 minutes. Mix remaining stock with the cornstarch and thicken the whole dish. Season again to taste. Serve with rice as desired.
