Roasted Guinea Fowl
Crispy grilled guinea fowl breast contributes a good portion of the "good mood vitamin" B6. And the orange-red-green vegetable mix supports the skin with extra vitamin A and the fluid balance with plenty of potassium.
This light poultry dish is intended as an intermediate course of a menu. But of course the tender guinea fowl breast is also suitable as a main course - then simply serve some fresh baguette (ideally made from wholemeal) with it.
(Percentage of daily recommendation)
|Calorie||186 kcal||(9 %)|
|Protein||27 g||(28 %)|
|Fat||4 g||(3 %)|
|Carbohydrates||9 g||(6 %)|
|Sugar added||0 g||(0 %)|
|Roughage||3.5 g||(12 %)|
|Vitamin A||0.7 mg||(88 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||2.4 mg||(20 %)|
|Vitamin B₁||0.1 mg||(10 %)|
|Vitamin B₂||0.1 mg||(9 %)|
|Niacin||15.5 mg||(129 %)|
|Vitamin B₆||0.6 mg||(43 %)|
|Folate||39 μg||(13 %)|
|Pantothenic acid||1 mg||(17 %)|
|Biotin||4.1 μg||(9 %)|
|Vitamin B₁₂||0.4 μg||(13 %)|
|Vitamin C||13 mg||(14 %)|
|Potassium||546 mg||(14 %)|
|Calcium||91 mg||(9 %)|
|Magnesium||44 mg||(15 %)|
|Iron||2.1 mg||(14 %)|
|Iodine||8 μg||(4 %)|
|Zinc||1.4 mg||(18 %)|
|Saturated fatty acids||0.6 g|
|Uric acid||201 mg|
- 1 garlic
- 1 sprig rosemary
- 1 sprig thyme
- 4 small Guinea fowl breast fillets (with skin, each about 100 grams)
- 2 teaspoons Canola oil
- 1 large carrot (about 200 grams)
- 1 root Beets (about 100 grams)
- 1 bunch scallions
- 1 ¼ pints chicken stock
- 3 tablespoons Madeira Wine (or orange juice)
- 2 teaspoons Truffle oil
Lightly smash the garlic with the side of a knife. Rinse rosemary and thyme and shake dry.
Rinse guinea fowl breasts and pat dry. Season with salt and pepper.
Heat oil in a large non-stick pan over medium heat and sear the guinea for 2-3 minutes on both sides. Add garlic, rosemary and thyme.
Rinse carrot, peel and dice.
Rinse beet thoroughly under running water, peel and cut into sticks. (Wear gloves to prevent staining hands.)
Rinse scallions, shake dry and cut into pieces.
In a pot, bring 200 ml (approximately 3/4 cup) of salted water to a boil. Blanch scallions until crisp-tender. Remove with a slotted spoon and drain. Blanch carrots until crisp-tender, then remove and drain. Finally, blanch beets until tender. Remove and drain.
Rinse vegetables under cold water and drain well.
Place vegetables in a baking dish (about 2.5 liters or quarts) and top with guinea.
Pour in chicken stock and Madeira (or orange juice). Drizzle truffle oil over the guinea, cover with lid and bake in a preheated oven at 200°C (fan 180°C, gas: mark 3) (approximately 400°F) for about 20 minutes.
Remove garlic, rosemary and thyme. Transfer guinea to a baking sheet and broil for 4–5 minutes to brown the skin. Keep vegetables warm.
Strain the cooking liquid through a fine sieve into a pot and boil until reduced by about 1/3, stirring frequently. Season the sauce with salt and pepper. Serve guinea and vegetables with the sauce.