Spiced Indian Duck Breasts

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Spiced Indian Duck Breasts
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Difficulty:
moderate
Difficulty
Preparation:
1 hr
Preparation
ready in 7 h.
Ready in
Calories:
265
calories
Calories

Healthy, because

Even smarter

Nutritional values

Like other poultry, duck is a great source of protein as well as vitamins and minerals such as iron, selenium, B vitamins, and zinc.

A serving of basmati rice makes this a more filling, fibrous meal.

1 serving contains
(Percentage of daily recommendation)
Calorie265 kcal(13 %)
Protein29.34 g(30 %)
Fat11.7 g(10 %)
Carbohydrates10.85 g(7 %)
Sugar added0 g(0 %)
Roughage1.76 g(6 %)
Vitamin A41.3 mg(5,163 %)
Vitamin D0 μg(0 %)
Vitamin E0.33 mg(3 %)
Vitamin B₁0.06 mg(6 %)
Vitamin B₂0.15 mg(14 %)
Niacin16.14 mg(135 %)
Vitamin B₆0.12 mg(9 %)
Folate5.84 μg(2 %)
Pantothenic acid0.26 mg(4 %)
Biotin0.68 μg(2 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C14.15 mg(15 %)
Potassium266.35 mg(7 %)
Calcium127.78 mg(13 %)
Magnesium12.72 mg(4 %)
Iron5.14 mg(34 %)
Zinc0.23 mg(3 %)
Saturated fatty acids2.7 g
Cholesterol140.22 mg
Author of this recipe:
How healthy are the main ingredients?
apple cider vinegarsesame oilCuminTurmericCucumberlemon

Ingredients

for
4
Ingredients
4
medium duck breasts (skinned)
For the marinade
1 cup
1 tablespoon
2 tablespoons
4
Garlic cloves (crushed)
¾ inch
fresh Ginger root (peeled and chopped)
2 teaspoons
1 teaspoon
1 teaspoon
1 teaspoon
To serve
1
Cucumber (halved lengthways and cut into 4)
½ cup
Pickled ginger (drained)
1
lemon (sliced lengthways)
Preparation

Kitchen utensils

1 Pot, 1 Bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Peeler, 1 Sieve, 1 Citrus juicer

Preparation steps

1.

Preheat the oven to 400F.

2.
Mix the yogurt, vinegar and sesame oil. Stir in the garlic, ginger, coriander, cumin, chilli, turmeric and some pepper. Brush the meat with the marinade, cover and chill for at least 6 hours. Reserve excess marinade.
3.
Place the marinated duck in an oven-proof dish covered with tin foil and cook in the centre of the hot oven for 20-25 minutes. Brush occasionally with the remaining marinade.
4.
Serve the tandoori duck on plates with the cucumber, ginger and lemon slices.