Oriental Duck with Rice and Beans

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Oriental Duck with Rice and Beans
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Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
445
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie445 kcal(21 %)
Protein17.3 g(18 %)
Fat32.24 g(28 %)
Carbohydrates26.52 g(18 %)
Sugar added1.05 g(4 %)
Roughage2.43 g(8 %)
Vitamin A24.02 mg(3,003 %)
Vitamin D0 μg(0 %)
Vitamin E1.28 mg(11 %)
Vitamin B₁0.14 mg(14 %)
Vitamin B₂0.07 mg(6 %)
Niacin10.17 mg(85 %)
Vitamin B₆0.23 mg(16 %)
Folate49.57 μg(17 %)
Pantothenic acid0.5 mg(8 %)
Biotin0.59 μg(1 %)
Vitamin B₁₂0.02 μg(1 %)
Vitamin C61.92 mg(65 %)
Potassium479.54 mg(12 %)
Calcium48.89 mg(5 %)
Magnesium66.69 mg(22 %)
Iron4.69 mg(31 %)
Zinc0.92 mg(12 %)
Saturated fatty acids22.44 g
Cholesterol67.92 mg

Ingredients

for
4
Ingredients
2 tablespoons vegetable oil
2 shallots (finely chopped)
1 teaspoon fresh ginger (grated)
1 stalk Lemongrass (finely chopped)
1 cup fine Green beans (cut into thirds)
2 tablespoons thai red Curry paste
1 ⅔ cups Coconut milk
2 duck legs (skinned)
1 tablespoon Fish sauce
1 teaspoon sugar
Limes (juiced)
½ Pineapple (peeled, cored and cut into small chunks)
How healthy are the main ingredients?
Coconut milkGreen beanssugargingershallotLime

Preparation steps

1.
Heat the oil in a wok and fry the shallots, ginger and lemongrass for 2 minutes until softened.
2.
Add the green beans and fry for a further 2 minutes. Stir in the curry paste and cook out for 2 minutes, stirring.
3.
Add the coconut milk and leave to simmer for 10 minutes until thickened.
4.
Slice the duck breasts into 1cm thick slices and add to the curry. Stir in the fish sauce and sugar and simmer until the duck breasts are blushing pink; check after 3-4 minutes, then every minute until they are done to your liking.
5.
Adjust the seasoning and add the lime juice.
6.
Stir in the pineapple chunks. Serve with Thai sticky rice.